WOD:

1) Touch and Go Snatch: 3-3-3-3-3

Warm-up as needed. Rest 90-120 seconds between sets. These are all full squat. 5 working sets.

2) Touch and Go Clean + Jerk: 3-3-3-3-3

Warm-up as needed. Rest 90-120 seconds between sets. These are all full squat. 5 working sets. This should be 3 Touch and Go Cleans and a finish with 1 Split Jerk.

3) 7 minute Up Ladder:

1 Bar Muscle-up

1 Power Snatch 155/105

1 Shoulder-to-Overhead 155/105

At 7 minutes immediately start AQAP…

50 Kettlebell Swings 70/53

Sub for Bar Muscle-up is 2x in Pull-ups

Extra Work:

4) GHD Sit-ups: 3 x 15-30

Rest 90 seconds between sets. Pick a rep count you can maintain for the set without having to slow your pace significantly.

5) Airdyne: 3 x 1 mile

Rest 3 minutes between efforts.

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

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