*We are changing our client management software HERE

WOD:

1) Every 1:30 x 7 sets: Muscle Snatch + 2 Snatch Balance + Snatch Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets: Halting Power Snatch + Hang Snatch + Overhead Squat

Continue to build loading from Complex 1. Halt just below the knee for 3 seconds on the first rep.

3a) 5 minute AMRAP:

15 Box Jump Overs 24/20

15 Toes-to-bar

Rest 2 minutes

3b) 5 minute AMRAP:

15 Wall Balls 20/14

15 Abmat Sit-ups

Extra Work:

4) Double-unders: 10 minutes Practice

Goal should be to work to 100 unbroken reps.

5) Double Kettlebell Overhead Squat: 4 sets of 8-10 reps

Rest 2-3 minutes between sets. If this is not an option for you spend time working on mobility.

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