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WOD:

1) 20 minute EMOTM: Odd, Bar Muscle-ups, Even, Pistol Squats

If you can’t do a Bar Muscle-up work a Pull-up, if you subbed Pull-ups yesterday for Muscle-ups, then do Ring Dips. Pistols should be no more than 5 reps/leg, work on speed and keep it to just a basic Pistol, practice not holding your foot if you normally do.

2) 12 minutes EMOTM: Minutes 1-4, 2 Power Snatch, Minutes 5-12, 1 Power Snatch

Starting weight should be around 70% of your 1RM Power Snatch. Add weight each minute as deemed fit. Doubles should not be touch and go, they should be drop and reset. Goal is heavy volume, if you use this to build to a PR no more than 1 failed attempt.

3) 12 minutes EMOTM: Minutes 1-4, 2 Power Clean, Minutes 5-12, 1 Power Clean

Starting weight should be around 70% of your 1RM Power Clean. Add weight each minute as deemed fit. Doubles should not be touch and go, they should be drop and reset. Goal is heavy volume, if you use this to build to a PR no more than 1 failed attempt.

4) 3 rounds AQAP:

10 Burpee-to-Target

15 Toes-to-bar

20 Wall balls 20/14

Target should be a minimum of 6″ out of your reach.

5) Hip Thrusts: 4 x 6

Rest 90 seconds between sets. Heavy as possible.

6) Hip Extension: 4 x 12

Rest 90 seconds betweens sets. Heavy as possible.

7) Row: 2K Time Trial

You should use this to establish a Max Effort 2K time, this is not just a leisurely, or even semi difficult 2K on the rower, you should be toast after this.

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

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