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WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets:

1 Snatch +

1 Overhead Squat +

1 Snatch +

1 Hang Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset on the floor after the Overhead Squat. All Snatches full Squat. If you’re a new athlete perform this light on the 1:00 x 10 sets to get some more volume in.

1b) 10:00 – 20:00 – Every 2:00 x 5 sets:

1 Clean +

1 Front Squat +

1 Hang Clean +

1 Split Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All Cleans  full Squat. If you’re a new athlete perform this light on the 1:00 x 10 sets to get some more volume in.

2) 21-15-9 – AQAP:

Single Arm Dumbbell Overhead Squat Right 50/35

Single Arm Dumbbell Overhead Squat Left 50/35

D-Ball Over the Shoulder 100/70

Scale as needed.

Extra Work:

3) Bamboo Bar Snatch Grip BTN Press: 3 sets of 8

Rest 90-120 seconds between sets.

4) Single Arm Kettlebell Overhead Bulgarian Split Squat: 4 sets of 8/side

Rest 90-120 seconds between sets. Perform all the reps on 1 side before switching to the other.

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