WOD:

1) Muscle Snatch: 10 minutes to establish a 1RM Muscle Snatch

You have 10 minutes, no more, no less, to establish a 1RM Muscle Snatch. Make sure this is a Muscle Snatch and not a Power Snatch.

httpv://www.youtube.com/watch?v=apS3Jx0hmnA

Some tips and ques for the Muscle Snatch

Rest Exactly 5 Minutes

2) Pause Back Squats: 10 minutes EMOTM

Perform 2 Pause Back Squats Every-minute-on-the-minute for 10 minutes at 70% of your 1RM, holding the bottom position for 5 seconds on each rep.

3) “Annie”- 50-40-30-20-10 – AQAP:

Double-unders

Abmat Sit-ups

Extra Work:

4) Toes-to-bar: 3 sets of Max Effort

Rest 2 minutes between sets

5) Run: 4 x 400m

Rest 2 minutes between each run. The goal is to run as fast as possible each time.

For Results post heaviest Muscle Snatch, weight for Back Squats, and time to complete Met-con along with any scaling used. If you did Extra Work post reps for each set of Toes-to-bar, and time for each Run.

Post results/thoughts to comments

– Jade