WOD:

1) Back Squat: 5 sets of 3 @ 85% + Additional Load

Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps.

2) Muscle Snatch: 2 sets of 3 @ 75%, 2 sets of 2 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

3) Clean and Jerk: 2 @ 75%, 4 sets of 1 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat and Split Jerk.

4) Clean Deadlift: 5 sets of 4 @ 113%

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them.

5) 20 minute EMOTM:

Movement 1 5 Moderate Touch and Go Power Snatch

Movement 2 10 Wall Balls 30/20

Start with an extremely comfortable loading on the Power Snatch, build up as deemed fit, but not super heavy, ideally no heaver than 80% of your 5RM T+G Power Snatch.

6) Row: 20 rounds of :30/:30

Row on the wattage setting. Goal should be a maintainable work pace, and the active rest pace should be 50% of the wattage of the work pace.

7) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

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

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