WOD:

1) 2 Snatch High-Pull + Muscle Snatch + Overhead Squat: Every 1:30 x 7 sets

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

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

Continue to build loading from Complex 1. No dropping the bar after the Snatch.

3) 9 minute AMRAP:

9 Pull-ups

18 Kettlebell Swings 53/35

36 Double-unders

Extra Work:

4) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb.

5) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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