1.) Clean 1 Jerk 5 x 2
2.) WOD
Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees to 6 target
75/45 pound Snatch, 30 reps
30 Burpees 6 target
135/75 pound Snatch, 30 reps
20 Burpees 6 target
165/100 pound Snatch, 30 reps
10 burpees 6 target
210/120 pound Snatch, as many reps as possible
3.) 7 min Hollow Rock & Superman, alternating every 30 sec. Holds if unable to rock.
4.) Shoulder Press 5 x 3
5.) Back Squat 3 x 10 Unbroken (No pause on top)
6.) Back Extension 5 x 5
7.) GH Raise, perfect No bounce