WOD:

1) 18 minute EMTOM:

Minutes 1-3 – 40 seconds Ski/Bike/Row

Minutes 4-6 – 7 Double Kettlebell Snatch

Minutes 7-9 – 1-2 Legless Rope Climbs 15ft

Use this as a warm-up get things moving and work on skills.

2) 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.

3) 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.

4) Every 6:00 x 5 sets:

21 Overhead Squats 75/55

12 Chest-to-bar Pull-ups

15 Power Snatch 75/55

30 Double-unders

9 Thrusters 75/55

9 Bar Facing Burpees

Keep track of time and attempts to complete each round.

5) 14 minute EMOTM:

Odd – 1-5 Bar Muscle-ups

Even – 100ft Farmers Carry

Pick loading/output you can maintain for all 7 sets.

6) False Grip Pausing Ring Rows: 4 sets of 6

Rest 90-120 seconds between sets. Pause at the chest for 3 seconds each rep. Load as deemed fit.

7) Seated Cable Row: 4 sets of 20

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

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