WOD:

1) Snatch: 2×3 @ 60%, 2×2 @ 70%, 6×1 @ 80% or Higher

Warm-up as deemed fit. On all sets that aren’t singles, drop the bar between reps, and focus on a nice tight setup, there should be no more than 5-10 seconds between sets. Singles work at what feels fast, don’t get sloppy. Rest no more than 90 seconds between sets.

2) Clean and Jerk: 2×3 @ 60%, 2×2 @ 70%, 6×1 @ 80% or Higher

Warm-up as deemed fit. On all sets that aren’t singles, drop the bar between reps, and focus on a nice tight setup, there should be no more than 5-10 seconds between sets. Singles work at what feels fast, don’t get sloppy. Rest no more than 90 seconds between sets.

3) 8 minute AMRAP:

10 Shoulder-to-Overhead 155/105

10 Box Jumps 30/24

Extra Work:

4) Triple-unders: 5-10 minutes Practice

Work on Double-unders if you can consistently hit 50 unbroken.

5) Band Pull-aparts: 3 x 15

Rest 90 seconds between sets.

6) No Dip Snatch Balance: 10-15 minutes Practice

Spend time working on this movement, work as heavy as you can if you’d like or work light, the goal is to drill speed and foot work.

For results post weight of each set of Olympic Work and Rounds plus Reps completed in Met-con along with any scaling used. If you did Extra Work post reps, weights, times, etc.

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