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WOD:

1) Snatch: 1 Rep Every 40 seconds for 15 rounds

For this start at 70% of your 1RM. You may choose to stay at that weight for all 15 reps or you can add weight as deemed fit. These are all full Squat Snatches, technique is more important over loading.

2) Clean and Jerk: 1 Rep Every 40 seconds for 15 rounds

For this start at 70% of your 1RM. You may choose to stay at that weight for all 15 reps or you can add weight as deemed fit. These are all full Squat Cleans and Split Jerks, technique is more important over loading.

3) 8 minute AMRAP:

15 Bar Muscle-ups

30 Burpees

Max Hang Power Cleans 185/123

Scale the Bar Muscle-ups to 30 Hand Release Push-ups. The Bar Muscle-ups should be capped at 3 minutes, if you can’t finish them by then, move on the Burpees. If you are able to complete 50 Hang Power Cleans start back over at the Bar Muscle-ups.

Extra Work:

4) Run: 1 mile Time Trial

Max effort, as fast as possible. 2 out an back 800m.

5) Farmers Carry: 5 x 100ft

Heavy as possible. Rest 90 seconds between sets.

For results post weight of each of your Olympic Lifts and total Hang Power Cleans completed along with any scaling used for Met-con. If you did Extra Work post weights, reps, times, etc.

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