S/S/S:

Power Clean + Hang Squat Clean

5X1

As Heavy As Possible

Set starts every 3 min

Goal of these sets is to hit 5 heavy singles.  Not looking for a 1RM, but heavy enough to push you to maintain form

WOD:

“Snatch DT”

5 Rounds:

12 Snatch Grip Deadlift (115/75)

9 Hang Power Snatches (115/75)

6 Overhead Squats (115/95)

A little spin on the classic Hero WOD, “DT”.  Just like DT, the key to this one is to know when to go unbroken, and when to take breaks.  Best advice for breaks, if you have to take them; do so on rep 11 of the snatch grip DLs, rep 8 of the hang power snatch, and AFTER the 6^th overhead squat.

Scaling Options:

Bar Weight – as needed

Goal = weight you can do 11 Snatch grip deadlifts, 8 hang power snatches, and 6 OHS unbroken, respectively

Cool Down:

Pigeon pose – 2 min per leg

OH banded stretch – 2 min per side