WOD:

1) Overhead Squat: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle.

2) Snatch Push Press: 3 sets of 5

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

3) 7 minute Up Ladder:

3 Overhead Squats 95/65

3 Kipping Handstand Push-ups

Extra Work:

4) Good Morning: 4 sets of 10

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

5) Single Arm Dumbbell Row: 4 sets of 15/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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

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