WOD:

1) Power Snatch: 3 T+G Reps Every 2:00 x 5 sets

Warm-up as needed. Star around 60-70% of your 1RM. Build as heavy as deemed fit. If this movement is still newer for you and you are working lighter loading, than perform this on the minute.

2) Power Clean + Push Jerk: Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) 3 rounds AQAP:

20 Deadlifts 155/105

20 Knees-to-armpits

20 Wall Balls 20/14

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-up: 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