WOD:

#icecream

For Time:
50 Power Snatch (75/55) *Scale to Power Clean
400m Run
50 Power Snatch (75/55)
-Rest until 10:00-
400m Run
25 Squat Snatches 115/75lbs (Rx+135/95) *Scale to Squat Cleans
400m Run

Target Time each set: sub 8 minutes

Time Cap each set: 10

STRENGTH:

#Dip+ Pause Push Jerk (Pause in Receiving)+Behind the Neck Jerk:
– (1+1+1) x 3 sets.
* Rest 60-90 seconds between sets

#Pause Power Clean + Jerk:
– (2+1) x 2 sets
– (1+1) x 3 sets
* Rest 2 minutes between sets

Pause JUST above parallel. I don’t want these to be shallow receives

Work between 75%-85% 1RM Power Clean

OPTIONAL WOD:
3 rounds
25/20 Assault bike Calories (OR 20/16 Echo Bike Calories)
15 Burpee Box Get Over (48”)
-Rest 5:00-
3 rounds
50’ Handstand walk
10 Deadlifts (315/225)

As always these 2nd WODs are OPTIONAL. Listen to your body. Do all of it, some of it, a few rounds, whatever your body tells you!