WOD:

1) Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps should be full Squat.

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

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps should be full Squat and Split.

3) 12 minute AMRAP:

10 Toes-to-bar

20 Wall Balls 20/14

40 Double-unders

Extra Work:

4) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

5) Waiters Walk: 4 sets of 50m/side

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

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