WOD:

1a) 7 minute Up Ladder:

3 Power Cleans 95/65

3 Push-ups

Rest 3 minutes

1b) 7 minute Up Ladder:

3 Hang Power Snatch 95/65

3 Pull-ups

Rest 3 minutes

1c) 7 minute Up Ladder:

3 Calories Row/Ski/Bike

3 Burpees

For each piece the rep scheme is 3+3, 6+6, 9+9, and so on until the 7 minute window is up.

Extra Work:

2) Waiters Walk: 4 x 50ft/side

Rest 90-120 seconds between sets.

3) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

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