WOD:

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

Warm-up as needed. Rest no more than 90 seconds between your working sets.

2) Power Clean and Jerk: 5 x 1 @ 80% of 1RM

Warm-up as needed. Rest no more than 90 seconds between your working sets.

3) 3 rounds AQAP:

30 Pull-ups

30 Deadlifts 155/105

30 Box Jumps 24/20

4) Dumbbell Grip Hold: 3 x Max Time

For this you will hold the dumbbell in one hand by the end of the dumbbell hanging down. Rest 90 seconds between each set.

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts

For results post weights for Olmpic Work and time to complete Met-con along with any scaling used. If you did Extra Work post weights and times.

Post Results/Thoughts To Comments

A cool little piece