WOD:

1) Overhead Squat: 5 sets of 7

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

2) Snatch Push Press: 3 sets of 7

Rest 2-3 minutes between sets. Heavy as possible.

3) 21-15-9 – AQAP:

Power Cleans 115/75

Box Jump Overs 24/20

Extra Work:

4) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

5) Burgener Warm-up: 3-5 rounds

Perform this with an empty barbell. Goal should be technique and speed on movements. This is not for time.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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