Wednesday

Pre WOD

Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

WOD

Complete as many rounds and reps as possible in 12 minutes of:
12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
9 Burpee Box Jump-Overs (24″/20″)
6 Bar Muscle-Ups