WOD:

1) Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. All reps are full Squat.

2) Clean and Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. All reps are full Squat and Split.

3) 10 minute AMRAP:

7 Sumo Deadlifts High-Pulls 65/45

7 Front Squats 65/45

7 Shoulder-to-Overhead 65/45

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) Kipping Pull-ups: 10 minutes Practice

Work on any facet of a Kipping Pull-up.

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