WOD:

1) Every 1:30 x 7 sets:

2 Snatch High-Pulls +

Power Snatch +

Snatch Push Press +

Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets:

2 Clean High-Pulls +

Power Clean +

Thruster +

Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

3) 4 rounds AQAP:

21 Wall Balls 20/14

15 Shoulder-to-Overhead 115/75

9 Bar Facing Burpees

Extra Work:

4) Cable Neutral Grip Row: 3 sets of 12.12.12

Rest 2-3 minutes between sets. This is meant to be performed as a drop set. Perform 12 reps, drop some weight, another 12 reps, drop some more weight and perform a final 12 reps.

5) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over load.

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

https://www.youtube.com/watch?v=cu-7WSjaVyU