WOD:

1) 18 minute EMOTM:

Minutes 1-3 – 40 seconds Ski/Bike/Row/Run

Minutes 4-6 – 1 round of Strict “Cindy”

Minutes 7-9 – 5-10 Triple-unders

Pick efforts/output you can maintain for both cycles through.

2) 3-Position Muscle Snatch: Every 1:00 x 7 sets

Warm-up as needed. Start around 50%, build as deemed fit. This should be done as Hi-Hang, Above the Knee, Floor.

3) 2-Position Power Snatch: Every 1:00 x 7 sets

Continue to build loading from the Muscle Snatch. This should be done as Hang, and Floor.

4) Snatch: Every 1:00 x 7 sets

Continue to build loading from the Power Snatch.

5) Every 8:00 x 4 sets:

100 Double-unders

3 Legless Rope Climbs 15ft

10 Hang Squat Clean Thrusters 135/95

Keep track of time to complete each set. Scale as needed. Efforts shouldn’t be any longer than 4 minutes.

6) Medball Muscle-up: 10 minute EMOTM

Pick reps/weights you can maintain for all 10 minutes.

7) Wide Grip Lat Pull-Down: 4 sets of 20

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

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