WOD:

1) Power Snatch: 10 x 1 @ 80% of 1RM Squat Snatch or Power Snatch

For weight used whichever of your two lifts is higher. Rest 60 seconds between lifts.

2) Power Clean and Jerk: 8 x 1 @ 80% of 1RM Clean and Jerk

Rest 60 seconds between sets.

3) 10 minute AMRAP:

1 Bar Muscle-up

3 Wall Balls 30/20

2 Bar Muscle-ups

6 Wall Balls 30/20

3 Bar Muscle-ups

9 Wall Balls 30/20

and so on until 10 minutes is up.

Substitution for a Bar Muscle-up for today is an equal ratio of very difficult pull-ups, could be strict, chest-to-bar, hips to bar, a light band, just something that is very tough.

Extra Work:

4) Dumbbell Farmers Walk: 400m with 70/50

It’s going to be warm, get outside. Record time and keep track of number of times you put the dumbbells down.

5) Reverse Hyper: 3 x 15

Heavy as possible. Rest 90 seconds.

For results post weight used for all of your Olympic Work and total reps completed in Met-con along with any scaling used. If you did Extra Work post time and weights.

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