WOD:

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

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

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

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

3) 10 minute AMRAP:

70 Wall Balls 20/14

50 Deadlifts 95/65

30 Shoulder-to-Overhead 95/65

Extra Work:

4) Toes-to-bar: 10 minutes Practice

Work on any facet of a Kipping Knees-up/Knees-to-armpits/Toes-to-bar.

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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