WOD:

1) 3 Hang Snatches: Every 1:30 for 8 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Work within your capacity to hold onto the bar for all reps.  All reps full Squat.

2) 3 Hang 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. Work within your capacity to hold onto the bar for all reps. All reps full Squat. Jerk is a Split.

3) 7 minute Up Ladder:

1 Squat Snatch 115/75

10 Double-unders

Workout goes 1+10, 2+20, 3+30, 4+40, and so on until 7 minutes is up.

Extra Work:

4) Strict Ring Dips: 10 minute EMOTM

Pick a rep range you can maintain. If you can’t perform strict don’t kip, scale/assist accordingly.

5) Farmers Carry: 400m

Work with a loading you can complete in under 10 minutes. Keep track of total time and attempts to complete.

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