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. 

WOD:

#better every day

Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins)

*UnLoaded (Non Barbell) :30 KB Swings/:30 Rest for 8 min

Rest 4 min

Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins)

*UnLoaded (Non Barbell) :30 Plate Ground to Over Head/:30 Rest for 8 min

Rest 4 min 

For time: (8 Min Cap)

21-18-15-12-9-6-3 Unbroken OHS, 95/65 – rest as little between sets as possible.  *Scale to lighter load 

Rest 4 min, 

5 Min AMRAP:

Up Ladder of:

1-2-3-4-5…Clean and Jerks (155/105lbs)

2-4-6-8-10-12..Grasshoppers (R/L=1)