WOD:

1) 20 minutes EMOTM: Odd, Bar Muscle-ups, Even, Movement of Choice

Pick a rep count you can maintain for all 10 sets of each movement. Use the movement of choice to work on something in a skill capacity, don’t make it too hard.

2) Snatch Work: 1 Snatch Every 30 seconds for 5 minutes, 1 Snatch EMOTM for 10 minutes

This will be a continously running clock, there will be no break between the two pieces. Start at 50-60%, work up as deemed fit. Goal is for the bulk of the volume to be between 60-80%. All reps are full squat.

3) Clean and Jerk Work: 1 Clean and Jerk  Every 30 seconds for 5 minutes, 1 Clean and Jerk EMOTM for 5 minutes

This will be a continuously running clock, there will be no break between the two pieces. For the duration of this you will alternate Clean and Jerk and just Clean, so there should be a total of 8 Clean and Jerks and 8 Cleans. All full squat. Start at 50-60%, work up as deemed fit. Goal is for the bulk of the volume to be between 60-80%.

4) 3 rounds AQAP:

30 Kettlebell Swings 70/53

30 Shoulder-to-Overhead 95/65

This workout should be very mentally demanding, push the limits of your capacity, try and make yourself fail.

5) Ring Dips: 5 x 5

Weight if able. Rest 2 minutes between sets.

6) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

7) Box Step-ups: 3 x 10/side

Don’t alternate. You choose loading style, Dumbbells, Front Rack, Back Rack, etc.

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

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