* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

WOD:

1) Power Snatch + Power Snatch + Hang Power Snatch: Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar after the first Power Snatch, no dropping between the 2nd Rep and the Hang Power Snatch.

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

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar after the first Power Clean, no dropping between the 2nd Rep and the Hang Power Clean.

3) 24-18-12 – AQAP:

Alternating Dumbbell Snatch 50/35

Pull-ups

50 Double-unders

Extra Work:

4) Box Plank Clocks: 5 x 1/direction

Rest 90-120 seconds between sets. Feet on a box, walk your hands 360 degrees one way and then back the other to make a full rep.

5) Farmers Carry: 6 x 50ft

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

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

https://www.youtube.com/watch?v=Gq34MnCoUm4