WOD:

1) Squat Snatch: 3 x 1 @ 80%

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

2) Snatch Pull: 3 x 3 @ 100%

Rest 90 seconds between sets.

3) Snatch Deadlift – Tempo 2.1.2: 3 x 3 @ 110%

Rest 90 seconds between sets. This should be 2 seconds up, 1 second pause at the top, and a 2 second descent.

4) AQAP:

50 Wall Balls 20/14

25 Deadlifts 225/155

50 Wall Balls 20/14

Extra Work:

5) Banded Good Mornings: 3 x 12

Rest 90 seconds between sets.

6) Band Pull Aparts: 3 x 12

Rest 90 seconds between sets.

7) Band Kneeling Ab Pull Downs: 3 x 12

Rest 90 seconds between sets.

For results post weight of all of your Olympic Movements along with time to complete Met-con and any scaling that you used. If you did Extra Work post bands used for each movement and thoughts.

Post Results/Thoughts To Comments

And another episode