WOD:

1) Snatch: 2×1 @ 60%, 2×1 @ 70%, 2×1 @80%, 2×1 @ 85%, 2×1 @ 90%

Warm-up as needed. Rest 90 seconds between working lifts. These are all full squat.

2) Clean and Jerk: 2×1 @ 60%, 2×1 @ 70%, 2×1 @80%, 2×1 @ 85%, 2×1 @ 90%

Warm-up as needed. Rest 90 seconds between working lifts. These are all full squat and Split Jerk.

3) 3 rounds AQAP:

10 Shoulder-to-Overhead 185/123

200m Run

80 Double-unders

Extra Work:

4) Toes-to-bar: 3 x Max Reps

Rest 2 minutes between sets. Stop when you lose your kip.

5) Glute Ham Raise: 5 x 5

Rest 90 seconds between sets. Weight if able.

6) Weighted Hip Thrusts: 3 x 10

Rest 90 seconds between sets. These are with both feet on the floor.

For results post weight of each set of Olympic Lifts and time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, etc.

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