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) Every 6:00 x 5 sets:

20/15 Calories Ski Erg

20 Kettlebell Swings 70/53

20 Burpees

Scale as needed. Goal is for these to be roughly equal work to rest.

5) 5 sets of:

5 Strict Chest-to-bar Pull-ups

2 Rope Climbs 15ft

50ft Hand-Over-Hand Sled Pull

Rest 3 minutes between sets. These are for time. Load the sled as deemed fit.

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