WOD:

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

Warm-up as needed. Rest 90 seconds between working sets. All reps full Squat. Doubles DO NOT need to be Touch and Go.

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

Warm-up as needed. Rest 90 seconds between working sets. All reps full Squat and Split Jerk. Doubles DO NOT need to be Touch and Go.

3) 10 minute AMRAP:

3 Hang Power Cleans 205/135

5 Handstand Push-ups

7 Toes-to-bar

Extra Work:

4) Dog Sled Push: 6 x 50m

Rest 2 minutes between intervals. This should be a 15-20 seconds effort, i.e. don’t go too heavy.

5) Hip Extension: 4 x 12

Rest 90 seconds between sets. Weight as able.

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

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Congratulations to all of our amazing athletes who competed at CrossFit Milford this weekend, we couldn’t be prouder.