WOD:

1) 20 minute AMRAP:

3 Rope Climbs 15 feet

9 Shoulder-to-Overhead 155/105

18 Ball Slams 40/30

Extra Work:

2) Squat Clean and Split Jerk: 3 x 1 @ 82.5% of 1RM

Rest 90 seconds between sets

3) Squat Snatch: 3 x 1 @ 75% of 1RM

Rest 90 seconds between sets

4) Clean Pull of Risers (2-3″): 3 x 3 @ 90% of 1RM

Rest 90 seconds between sets

For results post Rounds and Reps of Met-con along with any scaling used. If you did Extra Work post weight for Olympic Work.

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