WOD:

1) Hang Snatch + Snatch + 20 Double-unders: Every 90 seconds for 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between reps.All reps full squat. Build as heavy as deemed fit.

2) Hang Clean + Clean + 20 Double-unders: Every 90 seconds for 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between reps. All reps full squat. Build as heavy as deemed fit.

3) 3 rounds AQAP:

50 Air Squats

10 Chest-to-bar Pull-ups

5 Power Snatch 115/75

Extra Work:

4) Good Morning: 4 sets of 10

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

5) Row: 15 x 250m

Rest 60 seconds between intervals. Goal is fastest consistent pace.

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

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