WOD:

1) Squat Snatch: 3 x 1 @ 77.5% of 1RM Squat Snatch

 Warm-up as needed, upon starting rest no more than 90 seconds between sets.

2) Snatch Pull: 3 x 3 @ 95% of Heaviest Snatch

Rest no more than 90 seconds between sets.

3) Snatch Deadlift: 3 x 3 @ 105% of Heaviest Snatch

Rest no more than 90 seconds between sets.

4) 21-15-9 – AQAP:

Squat Snatch 95/65

Wall Balls 20/14

5) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets. If you can work through sets of 20 without stopping, then perform sets of 25.

6) Dumbbell Piston Press: 4 x 8/side

Rest 90 seconds between sets. This is a standing shoulder press. You should alternate hands, a la a piston, one Dumbbell is up and the other is down, as the one hand lowers the other should rise.

For results post weights of all of your Olympic work along with time to complete Met-con and any scaling used. If you did Extra Work post reps for GHD Sit-ups and weight used for the Piston Press.

 Post Results/Thoughts to Comments

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