WOD:

1) Squat Snatch: 6 x 1 @ 80% of 1RM

Warm-up as needed. Rest 60-90 seconds between lifts.

2) Clean and Jerk: 6 x 1 @ 80% of 1RM

Warm-up as needed. Rest 60-90 seconds between lifts.

3) For Max Reps:

3 minute AMRAP:

10 Power Cleans 225/155

Max Burpees

Rest 90 seconds

3 minute AMRAP:

10 Power Cleans 225/155

Max Box Jumps 24/20

Rest 90 seconds

3 minute AMRAP:

10 Power Cleans 225/155

Max Burpee Over Box 24/20

Rest 90 seconds

Extra Work:

4) Weighted Pull-up: 5 x 5

Rest 90 seconds between sets. Each set as heavy as possible.

5) Weighted Hip Extension: 3 x 10

Rest 90 seconds between sets. Each set as heavy as possible.

For results post weight of all Olympic Work along with reps completed in Met-con along with any scaling used. For extra work post weights used for movements.

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