WOD:

1) Snatch High-Pull + Hang Muscle Snatch + Overhead Squat: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Snatch Pull + Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets

Continue to build loading from Complex 1.

3) Snatch Pull + Hang Snatch: Every 1:00 x 7 sets

Continue to build loading from Complex 2.

4) 5 rounds AQAP:

40 Double-unders

20 Kettlebell Swings 53/35

10 Push-ups

Extra Work:

5) Hand-Over-Hand Sled Pull: 5 x 100ft

Rest 90-120 seconds between sets. Heavy as possible while perform 100ft unbroken.

6) Single Leg Hip Thrusts: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus on positioning not loading. Perform all reps on 1 side before switching to the other.

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