WOD:

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

Rest 90 seconds between lifts. Warm-up as needed.

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

Rest 90 seconds between lifts. Warm-up as needed.

3) “Diane” 21-15-9 – AQAP:

Deadlifts 225/155

Handstand Push-ups

Extra Work:

4) Farmers Walk: 400m

Heavy as possible. Keep track of time and number of drops

5) Box Jumps: 3 x 20

High as possible while still being able to rebound. Rest 90 seconds.

6) Hip Extension: 3 x 15-30

Use a rep range that you can maintain without having to pause.

For results post weight of all sets of Olympic Work and time to complete Met-con along with any scaling used. If you did Extra Work post weights, reps, etc.

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