WOD:

1) Split Jerk: 15 minutes to establish a 1RM, 4 x 1 @ 80% of 1RM

15 minutes and only 15 minutes to establish a 1RM. The 80% should be done at your 1RM, if you hit a PR 1RM today use that number. Rest 90 seconds between sets.

2) Power Snatch: 4 x 1 @ 80% of 1RM

Rest 90 seconds between sets.

3) 8 minute AMRAP:

12 Sumo Deadlift High-pulls 95/65

24 Double-unders

Extra Work:

4) Dumbbell Strict Press: 3 x 10

Heavy as possible. Rest 120 seconds between sets.

5) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets.

6) Band Pull Aparts: 3 x 12

Rest 90 seconds between sets.

For results post weight of all of your Olympic Work and Rounds and Reps for Met-con. For Extra Work post weight for Strict Press, and thoughts/comments for other two movements.

Post Results/Thoughts To Comments

httpv://www.youtube.com/watch?v=mlVrkiCoKkg