WOD:

1) 15 minute EMOTM:

Minute 1 – 1 Power Snatch

Minute 2 – 2 Power Snatches

Minutes 3 – 3 Power Snatches

Drop and reset between reps. Keep the weight fixed for the 3 minute cycle, and then change load accordingly as deemed fit.

2) Snatch Power Shrugs: 3 sets of 5 @ 110-130% of 1RM Snatch

Rest 2-3 minutes between sets. Use straps if you have them. Add 10-20lbs from last week.

3) 4 rounds AQAP:

21/15 Calories Assault Bike

7 Deadlifts 315/205

Scale as needed.

4) AQAP:

1 mile Run

10 Legless Rope Climbs 15ft

100 Overhead Squats 135/95

Scale as needed.

5) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement. Scale loading as needed.

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