Warm-up:
1 Round
300 Meter run
12/12 Alternating Spiderman stretch
10/10 Spiderman push-ups

WOD: With a Running Clock
0:00
12 Clean and jerk (155/110#)
20 GHD sit-ups
x 3

At 10:00
10 Clean and jerks (185/135#)
20 GHD sit-ups
x 3

At 20:00
8 Clean and jerks (205/145#)
20 GHD sit-ups
x 3

At 30:00
6 Clean and jerks (225/155#)
20 GHD sit-ups
x 3

Strength:
Snatch: Short pull to knee then down and full
Complete sets of 3 reps @ 70-85% of 1RM
Snatch pulls: Complete 4 sets of 3 reps

WOD: For Time
5-4-3-2-1 Legless rope climbs @ 15′
10-8-6-4-2 Strict parallelette handstand push-ups to ab mat

Recovery:
Shoulders and Hamstrings…Just play and follow along.