WOD:

1) Snatch: 2×2 @ 60%, 2×2 @ 70%, 4×1 @ 80%, 2×1 @ 85%

Warm-up as needed. Rest no more than 90 seconds between sets. Double should be drop and reset. All lifts are full Squat.

2) Clean and Jerk: 2×2 @ 60%, 2×2 @ 70%, 4×1 @ 80%, 2×1 @ 85%

Warm-up as needed. Rest no more than 90 seconds between sets. Double should be drop and reset. All lifts are full Squat and Split Jerk.

3) “Open WOD 11.3”- 5 minute AMRAP:

Max Reps Squat Clean and Jerk 165/110

Immediately upon finishing perform…

150 Double-unders

Extra Work:

4) L-Sit: Accumulate 3 minutes

Keep track of total time and total attempts to complete.

5) Row: 10 x 40:20

Keep track of total meters each round. 

For results post detailed weights, reps, times, etc. for all work completed.

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