WOD:

1) 3-Position Squat Snatch: 1-1-1-1-1-1-1

Each set consists of 3 Snatches, these are full Snatches so you should be hitting a full Squat. The first Snatch is a High Hang, then above the Knee, and lastly from the Floor. There should be no dropping the bar on these, and you should be going Touch-and-Go off the Floor for the 3rd rep. Build to the heaviest set possible. Rest 90-120 seconds between sets.

2) “DT”- 5 rounds AQAP:

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Push Jerks 155/105

Extra Work:

3) Muscle-ups: 10 minutes EMOTM

Pick a rep count that you can maintain for all 10 minutes

4) Good Mornings: 3 x 15

Heavy as posisble. Rest 90 seconds between sets

For results post weights of all sets of 3-Position Snatch and time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, etc.

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