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WOD:

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

Pause @ Knee Snatch High-Pull

Tall Power Snatch

Tall Snatch

Pause Overhead Squat

Warm-up as needed. Start light, Tall Snatches are very difficult. Use this as skill positional work. Only build loading if movements are clean, snappy, and precise.

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

Pause @ Knee Clean High-Pull

Tall Power Clean

Tall Clean

Tall Split Jerk

Warm-up as needed. Start light, Tall Clean are very difficult. Use this as skill positional work. Only build loading if movements are clean, snappy, and precise.

1c) 14:00 – 21:00 Every 1:00 x 7 sets: 8 Alternating Dumbbell Squat Snatch

Load as deemed fit, and build loading through sets as deemed fit. If you’re not comfortable with this movement yet then focus on the Dumbbell Overhead Squat then.

2) 9-6-3 – AQAP:

75 Double-unders

Squat Snatch 155/105

Scale as needed.

Extra Work:

3) Russian Dips: 5 sets of 5

Rest 90-120 seconds between sets. Add load as deemed fit.

4) Strict Toes-to-bar: 5 sets of 5

Rest 90-120 seconds between sets. Use the stall bar if you’re able.

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