WOD:

1) 21 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – 5-10 Triple-unders

3 – 100ft Heavy Sandbag Carry

Pick reps/weights you can maintain for all 7 sets.

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

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

3) Every 1:30 x 7 sets: Snatch + Hang Snatch + 2 Overhead Squats

Continue to build loading from the first Complex. Build as heavy as deemed fit.

4) Every 8:00 x 4 sets:

30 Kettlebell Swings 70/53

5 Rope Climbs 15ft

15 Calories Assault Bike

Keep track of time to complete each round.

5) Sled Drag: 400m @ Bodyweight

Stimulus is consistent movement. Scale load as needed.

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