WOD:

Session A:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 

1 Snatch Pull +

1 Low Hang Snatch High-Pull +

1 Low Hang Muscle Snatch +

1 Snatch Balance

Start light, use this as warm-up and positioning work to get you moving.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 

1 Snatch Pull +

1 Low Hang Power Snatch +

1 Overhead Squat

Continue to build loading from the Part A.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets:

1 Low Hang Snatch

Continue to build loading from Part B.

2) 5 rounds AQAP:

5 Muscle-ups

10 Chest-to-bar Pull-ups

Scale as needed.

3) AQAP:

800m Run

50 GHD Sit-ups

30 Power Snatch 135/95

Scale as needed.

4) Supinated Bar Row: 100 Reps

Setup a position that you can do 30-40 reps to start.

Session B:

1) 5 sets of:

100m Dog Sled Push 45/0

200m D-Ball Run 70/50

400m Run

Rest 3 minutes between sets. Yes, that’s a 0, no loading for ladies.

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