WOD:

1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM Snatch, build as heavy as deemed fit. For the Doubles drop and reset on the floor.

2) Power Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from the Muscle Snatch.

3) Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from the Power Snatch

4) Every 8:00 x 5 sets:

25 Toes-to-bar

15 Bar Facing Burpees

13 Squat Snatch 95/65, 11 Squat Snatch 135/95, 9 Squat Snatch 185/135, 7 Squat Snatch 225/155, 5 Squat Snatch 245/165

Scale as needed. Keep track of time and attempts to complete.

5) Pegboard: 7 sets of 1

Rest 90-120 seconds between sets.

6) Wide Grip Lat Pull-Down: 3 sets of 8 + 12

Rest 2-3 minutes between sets. These are drop sets. Pick a weight that is hard for 8 reps, then drop to a lighter weight to finish out with another 12 reps.

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