* Next Programming Block HERE

WOD:

1) 3 Snatches: Every 1:30 for 8 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset the bar between reps. All reps full Squat.

2) 3 Cleans + 1 Jerk: Every 2:00 for 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset the bar between reps. All reps full Squat. Jerk is a Split.

3) 21-15-9 – AQAP:

Deadlifts 185/135

Burped Lateral Bar Hops

Extra Work:

4) Strict Ring Dips: 10 minute EMOTM

If you can’t perform he movement strict, don’t kip, scale with a band.

5) Farmers Carry: 400m for time

Pick a loading that you can complete this in under 10 minutes. Keep track of total attempts to complete.

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

For those interested in weightlifting and getting a little taste for some online competition, i.e. “the Open,” this is a great little thing to do.