WOD:

Session A:

1) Top of the Knee Hang Muscle Snatch: 5 sets of 3

Use this as Warm-up. Build to a moderately heavy load, but not a max effort. Rest 90-120 seconds between sets.

2) Power Snatch: 5 sets of 3 @ 70%

Rest 2-3 minutes between sets. Drop and reset on the floor between each rep.

3) 5 Snatch Push Press + 1 Pause Overhead Squat: 5 sets @ 70% of Max Snatch

Rest 2-3 minutes between sets. Pause in the bottom for 3-5 seconds on the OHS.

4) Belt Squat Marching: 5 minutes

Use 30-40% of your bodyweight.

Session B:

1) Muscle-ups: 3-7 Reps Every 2:00 x 6 sets

Pick a rep count you can maintain in Unbroken Sets. If you don’t have a Muscle-up work on skills/drills/etc.

2) Paralette Push-ups: 4 sets of 15

Rest 2-3 minutes between sets. Focus on maximizing depth of the movement. Add load as able.

3) 5 rounds AQAP:

100ft Handstand Walk

50ft Hand-Over-Hand Sled Pull @ Bodyweight

Scale as needed.

4) AQAP:

50 Calories AB + 10 Calorie Ski

Rest 60 seconds

40 Calories AB + 20 Calorie Ski

Rest 60 seconds

30 Calorie AB + 30 Calorie Ski

Rest 60 seconds

20 Calorie AB + 40 Calorie Ski

Rest 60 seconds

10 Calorie AB + 50 Calorie Ski

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

Well Youtube is apparently not working as I type this, so no video for you guys today.