WOD:

 1) Hang Snatch + Snatch: Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

2) Hang Clean + Clean + Jerk: Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

3) 3 rounds AQAP:

400m Run

30 Wall Balls 20/14

20 Knees-to-armpits

Extra Work:

4) D-Ball Bear Hug Bulgarian Split Squat: 5 sets of 6/side

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

5) Sled Drag: 400m @ Bodyweight

Not for time. This should be smooth and steady movement. Scale as needed to get that stimulus.

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