WOD:

1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM Snatch, build as heavy as deemed fit. For the Doubles drop and reset on the floor.

2) Power Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from the Muscle Snatch.

3) Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from the Power Snatch

4) 12 minute AMRAP:

15 Toes-to-bar

12 Squat Snatch 95/65

9 Bar Facing Burpees

Extra Work:

5) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on positioning over load.

6) Single Arm Landmine Row: 3 sets of 15/side

Rest 90-120 seconds between sets. Heavy as possible.

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