WOD:

1) Every 1:30 x 7 sets: 3 Power Snatch

Warm-up as needed. Start around 60% of your 1RM. Drop and reset on the floor between each rep.

2) Every 1:30 x 7 sets: 3 Power Clean

Warm-up as needed. Start around 60% of your 1RM. Drop and reset on the floor between each rep.

3) 7 minute Up Ladder:

3 Toes-to-bar

3 Deadlifts 185/135

Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

4) Paralette Push-ups: 4 sets of 8-10 Reps

Rest 90-120 seconds between sets. Focus on maximizing the range of motion in the bottom.

5) Cable Wide Grip Lat Pull Down: 4 sets of 15

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

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

Well Youtube is apparently not working as I type this, so no video for you guys today.