WOD:

1) 21 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – 5-10 Triple-unders

3 – 5/side Dumbbell Suit Case Deadlift

Pick loading and output you can maintain for all 7 rounds. Use this as warm-up/skill work, this shouldn’t be a Met-con.

2) Every 1:30 x 7 sets: Snatch High Pull + Hang Muscle Snatch + 2 Overhead Squats

Warm-up as needed. Start light, use this as a warm-up and technique work.

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

Continue to build on loading from Part 2. No dropping the bar between reps. All reps full Squat.

4) Every 4:00 x 10 sets;

15 Calories Row

12 Dumbbell Thrusters 35/25

9 Chest-to-bar Pull-ups

Keep track of time to complete each rep. Movements should be unbroken. Work to find how hard you can push the row and still hit everything with fast transitions and unbroken movements.

5) Strict Muscle-up: 10 minute EMOTM

Pick a rep scheme you can maintain. If you don’t have these, work on an assisted version.

6) Peg Board: 7 sets of 1

Rest as needed between sets.

7) Single Arm Dumbbell Row: 4 sets of 20/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Keep it strict.

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