WOD:

1) Overhead Squat: 7 sets of 1

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible.

2) Snatch Push Press: 5 sets of 1

Rest 90-120 seconds between sets. Heavy as possible.

3) 3 rounds AQAP:

50 Double-unders

25 Alternating 1 Arm Dumbbell Snatch 50/35

3 Rope Climbs 15ft

Extra Work:

4) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

5) Burgener Warm-up: 3-5 rounds w/Barbell

Focus on technique and quality of movement. This is not for time.

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

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