WOD:

1) AQAP:

3 rounds:

15 Dumbbell Squat Cleans 50/35

45 Double-unders

15 Hand Release Push-ups

45 Double-unders

Rest Exactly 5 minutes

50 Chest-to- Bar Pull-ups

Rest Exactly 5 minutes

3 rounds:

15 Dumbbell Squat Cleans 50/35

45 Double-unders

15 Hand Release Push-ups

45 Double-unders

Extra Work:

2) Squat Clean and Split Jerk: 25 minutes to establish Max For Day, then 3 x 2 @ 80% of 1RM

Establish a Max for Today. While you should certainly try for a PR, don’t expect it, not every day is a PR Day. The 80% should be of today’s Max, whether it’s lower, higher, or the same as past. Rest 90 seconds between your sets of 3 x 2.

3) Muscle Snatch off Blocks (Mid-Thigh): 3 x 3 @ 65%

Rest 90 seconds between sets.

4) Squat Snatch off Blocks (Mid-Thigh): 2 x 3 @ 60%

Rest 90 seconds between sets.

5) Squat Clean off Blocks (Mid-Thigh): 2 x 3 @ 60%

Rest 90 seconds between sets.

For results post total time to complete Met-con, if you kept track, post time of to complete each individual piece. If you did Extra Work post weights for all sets and movements and any thoughts.

Post Results/Thoughts to Comments

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