*Open Competitor Training Session HERE – Time Change

WOD:

1) Power Snatch: 1 Rep Every 40 Seconds For 15 Rounds

Start at 70-80% of your Max Power Snatch, and build from there. Focus should be on technique and clean movement not on maxing out.

2) Power Clean + Push Jerk: 1 Rep Every 40 Seconds For 15 Rounds

Start at 70-80% of either your Max Power Clean or Max Push Jerk, whichever is the lower of the two. Focus should be on technique and clean movement, not maxing out.

3) 8 minute AMRAP

8 Power Cleans 155/105

8 Burpee Lateral Bar Hops

Extra Work:

4) Seated Dumbbell Piston Press: 4 x 8/side.

Rest 90 seconds between sets. Heavy as possible.

5) GHD Sit-ups: 3 x 15-30 reps

Rest 90 seconds between sets. Pick a rep count that you can get through without any significant decrease in speed over the course of the set.

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

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