WOD:

1) 1 Halting Snatch + 20 Double-unders: EMOTM for 10 sets

Warm-up as needed. Start around 60% of your 1RM. All reps should be full squat. Pull the bar from the floor and pause just below the knee for 2 seconds, then complete your lift. Build as heavy as deemed fit.

2) 1 Halting Clean + 20 Double-unders: EMOTM for 10 sets

Warm-up as needed. Start around 60% of your 1RM. All reps should be full squat. Pull the bar from the floor and pause just below the knee for 2 seconds, then complete your lift. Build as heavy as deemed fit.

3) 8 minute AMRAP:

8 Squat Snatch 95/65

16 Push-ups

Extra Work:

4) Hip Thrusts: 4 sets of 15

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

5) Run: 8 x 400m

Rest 2 minutes between intervals. Goal is fastest consistent pace.

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

Post Results/Thoughts To Comments

https://www.youtube.com/watch?v=PgYECLs5ZZ0