WOD:

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

Warm-up as needed. Start around 50% of your 1RM and build as heavy as deemed fit. Halting Snatch High-Pull hold just below the knee for 3 seconds. Reset on the floor between reps 1 and 2.

2) Every 1:30 x 7 sets: Snatch Pull + 2 Snatches

Continue to build loading from complex 1. Reset on the floor between all reps.

3a) 5 minute AMRAP:

15 Wall Balls 20/14

10 Toes-to-bar

5 Power Cleans 115/75

Rest 2 minutes

3b) 5 minute AMRAP:

15 Wall Balls 20/14

10 Toes-to-bar

5 Power Cleans 115/75

Focus on your pacing for this piece. The goal should be to get the same scores one each piece while still maximizing output.

Extra Work:

4) Double Kettlebell Snatch: 4 sets of 10

Rest 90-120 seconds between sets. Build as heavy as deemed fit.

5) Seated Rope Cable Face Pulls: 4 sets of 20

Rest 90-120 seconds between sets. Work light and focus on positioning.

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