WOD:

1) Power Snatch: 5 x 1 @ 80% of 1RM Power Snatch

Rest 90 seconds between your lifts. Warm-up with as many sets as you need to. Make sure your percentage is based off of your Max Power Snatch.

2) Power Clean and Push Jerk: 5 x 1 @ 80 of either 1RM Power Clean or Push Jerk

For this use whichever of the two movements you have a lower max on. Warm-up as needed. Upon starting rest no more than 90 seconds between sets.

3) AQAP:

1000m Row

30 Ring Dips

10 Hang Power Cleans 225/155

Extra Work:

4) Front Rack Barbell Lunges: 3 x 6/side

Heavier than last time. Rest 90 seconds between sets.

5) Weight Hip Extensions: 3 x 15

Heavier than last time. Rest 90 seconds between sets.

httpv://www.youtube.com/watch?v=_1LTTPXw3lg

For results post weight of each of your Power Snatches and Power Clean and Push Jerks along with time to compelte Met-con and any scaling used. If you did Extra Work post weight for each set of each movement.

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