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WOD:

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

1 Power Snatch +

1 Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar and reset between reps.

1b) 11:00 – 21:030 – Every 1:30 x 7 sets:

1 Power Clean +

1 Clean +

1 Split Jerk

Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar and reset between the first two reps.

2) 7 rounds AQAP:

10 Power Cleans 95/65

10 Push-ups

Extra Work:

3) Single Leg Reverse Hyper: 5 sets of 10/side

Rest 90-120 seconds between sets. Focus on position and activation over load.

4) Good Morning Hold: 5 sets of 30 seconds

Rest 90-120 seconds between sets. Hold the bottom position of the Good Morning for 30 seconds. Use a load you’d normally use for a set of 10.

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