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WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets:

1 Snatch Pull w/Pause @ Top +

1 Low Hang Snatch +

1 Snatch +

1 Hi-Hang Snatch

Warm-up as needed. Start around 60% of your 1RM. Drop the bar and reset between the Low Hang Snatch and Snatch. All Snatches full Squat.

1b) 11:00 – 21:00 – Every 2:00 x 5 sets:

1 Clean Pull w/Pause @ Top +

1 Low Hang Clean +

1 Push Jerk +

1 Hi-Hang Squat Clean Thruster

No dropping the bar between reps. Build as heavy as deemed fit.

2) 9 minute Up Ladder:

3 Toes-to-bar

3 Overhead Squats 95/65

30 Double-unders

Workout is performed 3+3+30, 6+6+30, 9+9+30, 12+12+30.

Extra Work:

3) Prone Bench Rows w/Pause: 5 sets of 8

Rest 90-120 seconds between sets. Pause at the Chest/Bench for 2-3 seconds each rep. Build as heavy as deemed fit.

4) Dumbbell Farmers Carry: 6 x 50ft

Rest 90-120 seconds between sets. Heavy as possible while carrying unbroken.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE