WOD:

1) Power Snatch: 1 Rep EMOTM x 15 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Power Clean + Push Jerk: 1 Rep Every 1:30  x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) AQAP:

12-9-6 Muscle-ups

21-15-9 Power Snatch 95/65

Then…

2 mile Run

Then…

30-20-10 Toes-to-bar

30-20-10 Alternating Pistol Squats

This should be done as a single piece straight through.

4) Weighted Chin-up: 5 sets of 5

Rest 90-120 seconds between sets. Heavy as possible.

5) Bar Dips: 10-8-6-4-2

Rest 90-120 seconds between sets. Heavy as possible.

6) Handstand Walk: 250ft

If you’re not proficient in Handstand Walking, then practice for 10 minutes.

7) Sled Drag: 400m

Light. Focus on walking through your heels.

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

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