WOD:

1) Every 1:30 x 7 sets: 3 Snatch High-Pulls + Muscle Snatch

Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between each rep. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets: 2 Clean High-Pull + Muscle Clean + Thruster

Start around 50% of your 1RM. Reset on the floor between each rep. Build as heavy as deemed fit.

3) 10 minute Up Ladder:

3 Burpee Pull-ups

3 Deadlifts 185/135

Workout is performed 3+3, 6+6, 9+9 and so on until 10 minutes is up.

Extra Work:

4) Sumo Dumbbell Romanian Deadlift: 4 sets of 10

Rest 2-3 minutes between sets. Use risers if you need because of your mobility. Focus on stretch/positioning over load.

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