Warm-up
120 seconds Jump Rope
90 seconds Double Unders
60 seconds Triple Unders
Then
12 OHS
10 Drop Snatches
8 Squat Snatches
*add weight and repeat
Oly
EMOM 12
20 dubs
1 squat Snatch*
*Ascend in weight as you go
Strength
Back Squat
3-3-3-3-3
After each set complete a max L-sit on the paralettes. One 45 lb plate is under the feet. As soon as the feet touch the L-sit Is over.
WOD
150 dubs
15 Power Cleans (155/105)
100 dubs
10 Power Cleans (185/135)
50 dubs
5 Power Cleans (205/155)