WOD:

1) Snatch: 2×1 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 1 @ 90%, 1 @ 95%

Warm-up as needed. Rest 90-120 seconds between lifts upon starting your working sets.

2) Clean and Jerk: 2×1 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 1 @ 90%, 1 @ 95%

Warm-up as needed. Rest 90-120 seconds between lifts upon starting your working sets.

3) 12 minute AMRAP:

10 Squat Snatch 135/95

Max Kettlebell Swings 70/53

In this workout you will perform 10 Snatches, and then pick up the Kettlebell and perform as many swings as possible. Once you break you set of swings your round is over and you go back to the Snatches and repeat.

Extra Work:

4) Handstand Push-ups: 10 minutes EMOTM

Strict or Kipping, up to you, maintain the same amount of reps for each minute

5) 5 minute AMRAP:

15 Hip Extensions

15 GHD Sit-ups

For results post weights of all Olympic Work and total rounds completed in Met-con along with total Swings plus any scaling used. If you did Extra Work post reps, thoughts, etc.

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