WOD:

1) Every 1:30 x 7 sets: Muscle Snatch + 2 Snatch Balance + Snatch Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Use this to warm-up and work on positioning.

2) Every 1:30 x 7 sets: Snatch Pull + Low Hang Snatch + Overhead Squat

Continue to build loading from Part 1. Build as heavy as deemed fit.

3) 10 minute AMRAP:

30 Double-unders

15 Power Snatch 65/45

12 Pull-ups

Extra Work:

4) Seated Cable Row: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

5) Farmers Carry: 8 x 100ft

Rest 60 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE