WOD:

1) Every 1:30 x 7 sets: 3 Snatches

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each rep.

2) Every 1:30 x 7 sets: 2 Clean and Jerks

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each rep.

3) 3 rounds AQAP:

30 Box Jump Overs 24/20

20 Pull-ups

10 Overhead Squats 115/75

Extra Work:

4) Double Kneeling Single Arm Dumbbell Press: 4 sets of 8/side

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

5) GHD Sit-ups: 3 sets of 15-20 reps

Rest 90-120 seconds between sets.

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