WOD:

1) Every 1:00 x 7 sets: Muscle Snatch

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Every 1:00 x 7 sets: Power Snatch

Continue to build loading from Part 1.

3) Every 1:00 x 7 sets: Snatch

Continue to build loading from Part 2.

4) Every 8:00 x 5 sets:

21 Wall Balls 20/14

18 Kettlebell Swings 70/53

15/10 Calories Assault Bike

12 Chest-to-bar Pull-ups

9 Burpee Box Jump Overs 24/20

Keep track of time to complete each round. Goal stimulus is unbroken across all movements and consistent times for each round.

5) Bent Over Supinated Barbell Row: 4 sets of 6

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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

Rest 2-3 minutes between sets. Use a weight that you can just perform 20 strict reps, and then overload with your hips/low back to finish the last 10 reps.

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