WOD:

Session A:

1) 3 Muscle Snatch + 3 Tall Snatch: 3 sets @ Light > Moderate

This should be used as warm-up drills. Not trying to work heavy here. Rest 90-120 seconds between sets.

2) 3-Position Snatch (Floor, Knee, Mid-Thigh): Max For Day

Warm-up as needed. Rest 2-3 minutes between sets. Build to a max complex for the day.

3) Snatch Pull Off Riser (3-4″): 5 @ 108%, 5 @ 113%, 5 @ 118%

Warm-up as needed. Rest 2-3 minutes between sets. Reset on blocks/risers each rep. Use straps if you need them/have them.

4) Back Squat: 1 @ 83%, 5 @ 73%, 1 @ 85%, 5 @ 75%, 1 @ 87%, 5 @ 77%

Warm-up as needed. Rest 2-3 minutes between sets.

5) Jumping Back Squat: 5 sets of 3 @ 20%

Warm-up as needed. Rest 90-120 seconds between sets.

6) Cable Pull Throughs: 3 sets of 30

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

7) Reverse Hyper: 3 sets of 20

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

Session B:

1) Chest-to-bar Pull-ups: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets unbroken. No more than 10 reps/minute for volume reasons.

2) Weighted Rope Pull-up: 5 sets of 3

Rest 2-3 minutes between sets. Heavy as possible.

3) Cable Seated Fat Neutral Grip Row: 3 sets of 30

Rest 2-3 minutes between sets. Heavy as possible.

4) 7 minute Up Ladder:

10 Air Squats

2 Power Clean 225/155

Workout is performed 10+2, 20+4, 30+6, and so on until time is up.

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