WOD:

1) Snatch: 1 Rep EMOTM x 15 minutes

Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be full squat.

2) Clean and Jerk: 1 Rep EMOTM x 10 sets

Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk.

3) 8 minute AMRAP:

8 Pull-ups

8 Box Jumps 30/24

8 Burpees

Extra Work:

4) Strict Chin-up: 4 sets of 8-10 reps

Rest 2 minutes between sets. Add load/assistance as needed.

5) Run: 6 x 400m

Rest 2 minutes between intervals. Goal is fastest consistent pace.

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

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