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WOD:

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

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

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

Continue to build loading from Complex 1.

3) 10 minute AMRAP:

21 Wall Balls 20/14

15 Alternating Dumbbell Snatch 50/35

9 Toes-to-bar

Extra Work:

4) Seated Single Arm Cable Row: 4 sets of 15/side

Rest 90-120 seconds between sets. Heavy as possible.

5) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on positioning over load.

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