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WOD:

1) Snatch: 2×2 @ 60%, 2×2 @ 70%, 8×1 @ 80% or higher

Warm-up as needed. Rest no more than 90 seconds between sets. These are all full Squat.

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

Warm-up as needed. Rest no more than 90 seconds between sets. These are all full Squat and Split Jerk.

3) 10 minute AMRAP:

100m Run

10 Hang Power Snatch 75/53

10 Burpees

Extra Work:

4) Farmers Carry: 5 x 50m

Rest 2 minutes. Heavy.

5) Hollow Position: Accumulate 3 minutes

Keep track of total attempts and time to complete

6) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy.

For results post weights of all sets of Olympic Lifts 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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