WOD:

1) Every 1:30 x 7 sets: Muscle Snatch + Hang Muscle Snatch + Pause Overhead Squat + Snatch Push Press

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this to warm-up and focus on technique/positioning.

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

Continue to build loading from Part 1. No dropping the bar between Snatches, both full Squat. Work whichever Hang position you like.

3) 10 minute AMRAP:

15 Box Jump Overs 24/20

12 Alternating Dumbbell Snatch 50/35

9 Pull-ups

Extra Work:

4) Single Arm Dumbbell Overhead Squat: 10 minutes Practice

Work on any facet of the movement, including mobility.

5) Seated Single Arm D-Handle Cable Row w/Pause: 4 sets of 12/side

Rest 2-3 minutes between sets. Pause at the chest for 1-2 seconds each rep.

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