WOD:

1) Power Snatch: 5 x 1 @ 75% of 1RM Squat Snatch

Rest 90 seconds between sets. Warm-up as needed.

2) Power Clean and Jerk: 5 x 1 @ 75% of 1RM

Rest 90 seconds between sets. Warm-up as needed.

3) AQAP:

100 Double-unders

50 Kettlebell Swings 53/35

25 Hand Release Push-ups

10 Hang Clean and Jerks 155/105

Hang Clean and Jerk can be either a Squat or Power Clean and any type of Shoulder-to-Overhead. Sub for Double-unders is 100 Single-unders and 50 Tuck Jumps.

Extra Work:

4) Kettlebell Single Leg Deadlift: 3 x 10/side

Rest 90 seconds between sets. Bells much touch the floor each rep. Important to not hinge entirely at the hip.

5) Hip Extension: 3 x 25

Rest 90 seconds between sets. Add weight as deemed fit.

For results post weights for all your Olympic work along with time to complete Met-con and any scaling used. If you did Extra Work post weight and thoughts.

Post Results/Thoughts To Comments

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