WOD:

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

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

2) Clean + Hang Clean + Jerk: Every 1:00 x 10 sets

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

3) 8 minute AMRAP:

15 Toes-to-bar

12 Front Squat 95/65

9 Shoulder-to-Overhead 95/65

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) Overhead Therapy Squats: 50 for time

These should be done slow, and should have you trembling. This should take approximately 10 minutes.

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