WOD:

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

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

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

Continue to build loading from the first Complex. Build as heavy as deemed fit.

3) 12 minute AMRAP:

30 Kettlebell Swings 53/35

15 Calories Ski/Bike/Row

If you didn’t do “Murph yesterday feel free to sub in a 200m Run.

Extra Work:

4) Muscle-up: 10 minutes Practice

Work on any piece of a Ring Muscle-up.

5) Sled Drag: 400m @ Bodyweight

Stimulus is consistent movement. Scale load as needed.

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