WOD:

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. 

Barbell Conditioning

Complete 12 rounds of 1 Power Clean at 65% every 40 seconds (this set is 8 mins) (UnLoaded 3 KB Tators)

Rest 4 Minutes, then..

Complete 12 rounds of 1 Power Snatch at 65% every 40 seconds (this set is 8 mins) (UnLoaded 5 Plate Ground to OH)

Rest 3 Minutes, then..

#Stamina Builder

10 Minutes to complete

21-18-15-12-9-6-3 Unbroken Thrusters, 95/65 – rest as little between sets as possible. **Scale this to half reps of 11-9-7-6-5-3-1 or start at the 15-12-9-6-3 (UnLoaded will do Wall Balls) 

Rest 3 Minutes, then..

WOD:

#amrapper:

9min AMRAP:

9 TTB (Scale to Knees Raises or Ab Mats)

7 HSPU (Scale to Inverted HSPU or DB Press)

5 Power Cleans (135/95lbs)