WOD:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 

1 Snatch Pull +

1 Low Hang Snatch High-Pull +

1 Low Hang Muscle Snatch +

1 Snatch Balance

Start light, use this as warm-up and positioning work to get you moving.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 

1 Snatch Pull +

1 Low Hang Power Snatch +

1 Overhead Squat

Continue to build loading from the Part A.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets:

1 Low Hang Snatch

Continue to build loading from Part B.

2) AQAP:

800m Run

40 Toes-to-bar

20 Power Snatch 115/75

Extra Work:

3) D-Ball Bear Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

4) Single Leg Kettlebell Deadlift: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side and then switch to the other. Focus on position over loading.

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