WOD:

1) 20 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – 5/side Single Arm Dumbbell Overhead Squat

3 – 40 seconds Ski/Bike/Row/Run

4 – 50/side Single Arm Farmers Carry

Use this as a warm-up/skill work. Pick weights/output you can maintain for all 5 rounds.

2) Every 1:30 x 7 sets: Muscle Snatch + Hang Muscle Snatch + Pause Overhead Squat + Snatch Push Press

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this to warm-up and focus on technique/positioning.

3) Every 1:30 x 7 sets: Snatch Pull + 2 Hang Snatch

Continue to build loading from Part 1. No dropping the bar between Snatches, both full Squat. Work whichever Hang position you like.

4) Every 10:00 x 5 sets:

20/15 Calories Assault Bike

20 Alternating Dumbbell Snatch 50/35

20 Box Jump Overs 24/20

20 Chest-to-bar Pull-ups

20 Thrusters 95/65

Rotate order of movements each round so you start at each movement once. Keep track of time to complete each round.

5) Strict Muscle-up + Strict Dip + Slow Lower: 10 sets of 1-2 reps

Rest 90-120 seconds between sets.

6) Weighted Chin-up: 4 sets of 3

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

7) Seated Single Arm D-Handle Cable Row w/Pause: 4 sets of 12/side

Rest 2-3 minutes between sets. Pause at the chest for 1-2 seconds each rep.

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