WOD:

1) Power Snatch + Squat Snatch: 2 x 1 @ 50%, 3 x 1 @ 60%, 2 x 1 @ 70% of your 1RM Squat Snatch

One set consists of 1 Power Snatch and 1 Squat Snatch. These should be done as touch and go reps. Rest 90 seconds between sets.

2) Clean Pull: 3 x 3 @ 100% of Max Clean

Rest 90 seconds between sets.

3) Clean Deadlift 2.1.2: 3 x 3 @ 110% of Max Clean

These should be done at a tempo of 2 seconds up, 1 second pause, 2 seconds down. No dropping the bar on your third rep. Rest 90 seconds between sets.

4) 12-9-6 – AQAP:

Front Squats 225/155

Muscle-ups

Bar is taken from the ground. You may Squat Clean the first rep. Substitution for today for Muscle-ups will just be 2x the amount in Pull-ups, ideally Chest-to-bars if you can do them.

Extra Work:

5) Axle Deadlift: Establish a 1RM

Establish a 1RM Double Overhand grip Axle Deadlift. Axle weighs 25lbs.

6) Front Rack Bulgarian Split Squat: 3 x 5/side

Go as heavy as possible. Rest 2 minutes between sets.

httpv://www.youtube.com/watch?v=XLEwPkVVKO4

For results post weight of each set of your Olympic Movements, and time to complete Met-con along with any scaling used.

Post Results/Thoughts To Comments

httpv://www.youtube.com/watch?v=LGWJyfNTbCc

Down to the last few episodes