WOD:

Session A:

1) 3 Muscle Snatch + 3 Tall Snatch: 3 sets @ Light > Moderate

This should be used as warm-up drills. Not trying to work heavy here. Rest 90-120 seconds between sets.

2) 3-Position Snatch (Floor, Knee, Mid-Thigh): Max For Day, 95%, 90%

Warm-up as needed. Rest 2-3 minutes between sets. Build to a max complex for the day, then two back-off sets.

3) Snatch Pull Off Riser (3-4″): 5 @ 105%, 5 @ 110%, 5 @ 115%

Warm-up as needed. Rest 2-3 minutes between sets. Reset on blocks/risers each rep. Use straps if you need them/have them.

4) Back Squat: 1 @ 80%, 5 @ 70%, 1 @ 82%, 5 @ 72%, 1 @ 84%, 5 @ 84%

Warm-up as needed. Rest 2-3 minutes between sets.

5) Jumping Back Squat: 5 sets of 3 @ 20%

Warm-up as needed. Rest 90-120 seconds between sets.

6) Sled Drag: 400m @ Bodyweight

Smooth and steady walk, not for time.

7) Reverse Hyper: 3 sets of 20

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

Session B:

1) 5 sets of: 5-10 Chest-to-bar Pull-ups + 2-5 Bar Muscle-ups

Pick a rep scheme you can maintain as an unbroken complex. Rest 2-3 minutes between sets.

2) Pausing False Grip Ring Pull-up: 5 sets of 3

Pause at the chest for 2-3 seconds each rep. Rest 2-3 minutes between sets. Add load as deemed fit.

3) Cable Wide Grip Lat Pull-Down: 4 sets of 15

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

4) AQAP:

21-15-9 Bar Facing Burpees

12-9-6 Squat Cleans 135/95

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

https://www.youtube.com/watch?v=rEfSdPz1WtA