WOD:

1) 8 minutes EMOTM: 2 Squat Snatch @ 75-85% of 1RM

These should be full squat. They could either be touch and go, or drop and reset, your choice, weight will play into that. Regardless they should be two consecutive reps.

2) 8 minutes EMOTM: 2 Squat Clean and Split Jerk @ 75-85% of 1RM

These should be full squat. They could either be touch and go, or drop and reset, your choice, weight will play into that. Regardless they should be two consecutive reps.

3) 12 minute AMRAP:

10 Power Snatch 75/53

20 Wall Balls 20/14

40 Double-unders

Extra Work:

4) Bar Muscle-up: 3 x Max Reps

Rest 2 minutes between sets. If you can’t get more than 5 reps do 10 minutes EMOTM.

5) Single Leg Hip Thrust: 3 x 20/side

Rest 90 seconds between sets.

For results post weights used for Snatches and Clean and Jerks along with Rounds and Reps completed in Met-con plus any scaling used. If you did Extra work post reps, thoughts, etc.

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