WOD:

1) Squat Snatch: 3 x 1 @ 82.5% of 1RM

Rest 90 seconds between sets.

2) Squat Clean and Split Jerk: 3 x 1 @ 75% of 1RM

Rest 90 seconds between sets

3) Snatch Pull of Blocks (4-6″): 3 x 3 @ 90% of 1RM

Rest 90 seconds between sets

4) 4 rounds AQAP:

500m Row Partner A

500m Rower Partner B

These should be max effort rows. Keep track of each of your individual row times.

Extra Work:

5) GHD Sit-ups: 50 for time

6) Kettlebell Turkish Get-up: 3 x 3/side

Rest 90 seconds between sets. Alternate hands each rep. Go as heavy as possible.

For results post weights for all of your Olympic movements and times for each of your 500m rows. If you did Extra Work post time to complete 50 GHD Sit-ups, and weight for TGU’s

Post Results/Thoughts To Comments

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