WOD:

1) Power Snatch: 1 Rep Every 45 seconds for 15 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Power Clean + Push Jerk: 1 Rep EMOTM x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) 3 rounds AQAP:

20 Power Cleans 95/65

400m Run

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

5) Bar Dips: 5 sets of 5

Rest 90-120 seconds between sets. Add load as deemed fit.

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

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