WOD:

1) Snatch: 2×1 @ 60%, 2×1 @ 70%, 6 other singles @ 80% or higher

Warm-up to 60% as needed. Upon starting keep your rest to approximately 90 seconds between lifts. Work up to whatever weight you feel comfortable with for today. These are all full Squat.

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

Warm-up to 60% as needed. Upon starting keep your rest to approximately 90 seconds between lifts. Work up to whatever weight you feel comfortable with for today. These are all full Squat and Split Jerk.

3) 9 minute AMRAP:

3 Muscle-ups

6 Front Squats 185/123

9 Toes-to-bar

Sub for Muscle-up will be 9 Push-ups or Ring Dips

Extra Work:

4) Strict Pull-ups: 4 x 6-8 reps

Weight if you can hit 8 for all 4 sets. Rest 90 seconds between sets.

5) Hip Thrusts: 4 x 8 reps

Weight as deemed fit. Rest 90 seconds between sets.

6) Airdyne: 5 x 1 minute ON/3 minutes OFF – Max Effort

Record total calories each round. Punish yourself.

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

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