WOD:

1) 3-Position Muscle Snatch: Every 1:00 x 7 sets

Warm-up as needed. Start around 50%, build as deemed fit. This should be done as Hi-Hang, Above the Knee, Floor.

2) 2-Position Power Snatch: Every 1:00 x 7 sets

Continue to build loading from the Muscle Snatch. This should be done as Hang, and Floor.

3) Snatch: Every 1:00 x 7 sets

Continue to build loading from the Power Snatch.

4) AQAP:

75 Double-unders

30 Pull-ups

75 Double-unders

60 Push-ups

75 Double-unders

90 Air Squats

Extra Work:

5) Wide Grip Lat Pull-Down: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible, keep it strict.

6) Band Pull-Aparts: 100 Reps

Not for time. Switch between over and underhand every 10 reps.

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