WOD:

1) Mid Hang Muscle Snatch: 1 x 3 @ 50%, 1 x 3 @ 55%, 1 x 3 @ 60%, 1 x 3 @ 65% of 1RM Muscle Snatch

Rest 90 seconds between sets.

2) Hang Power Snatch + Hang Squat Snatch (Mid-Thigh): 1 x 1 @ 50%, 1 x 1 @ 55%, 1 x 1 @ 60%, 1 x 1 @ 65% of 1RM Squat Snatch

Rest 90 seconds between sets. No dropping the bar in between reps.

3) 4 rounds AQAP:

5 Hang Power Cleans 205/123

10 Burpees

15 Toes-to-bar

Extra Work:

4) 1 Arm Dumbbell Bench Press: 3 x 10/side

Rest 2 minutes between sets

5) Band Pull-aparts: 3 x 15

Rest 90 seconds between sets

6) Rebound Box Jumps: 3 x 15

Rest 90 seconds between sets. These should be “Games Standard” with a rebound at the bottom. Use whatever height Box you can rebound on without having to take rest at the top other than standing.

For results post weight of all of your Olympic Work and time to complete Met-con along with any scaling used. If you did Extra Work post weight for Bench Press and height for Box Jumps.

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