WOD:

1) Power Snatch + Hang Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

2) Clean + Front Squat + Jerk: Every 1:30 x 7 sets

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

3) 9 minute Up Ladder:

3 Power Cleans 135/95

3 Push-ups

30 Double-unders

Workout is performed 3+3+30, 6+6+30, 9+9+30 and so on until 9 minutes is up, the jump rope stays fixed throughout the workout.

Extra Work:

3) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

4) 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