WOD:

1) Power Snatch + Hang Squat Snatch: Every 1:00 x 10 sets

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

2) Power Clean + Hang Squat Clean + Jerk: Every 1:30 x 7 sets

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

3) AQAP:

24-18-12-6 Toes-to-bar

12-9-6-3 D-Ball Over Shoulder 100/70

Extra Work:

4) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb, foot work from a box, climbing the rope, hanging from a rope to work on grip strength, anything.

5) D-Ball Bear Hug Carry: 400m for time

Heavy as possible. Keep it under 10 minutes. Ball at sternum area, both arms wrapped around.

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