WOD:

1) Muscle Snatch + Overhead Squat: 3×2, 4×1, Every 1:30 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Drop and reset on the doubles.

2) Power Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) 4 rounds AQAP:

30 Kettlebell Swings 53/35

15 Burpees

Extra Work:

5) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position/quality over load. Perform with a PVC if needed.

6) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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