WOD:

1) Every 1:00 x 7 sets:

Muscle Snatch +

Hang Muscle Snatch +

Overhead Squat

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

2) Every 1:00 x 7 sets:

Muscle Clean +

Hang Muscle Clean +

Push Press

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

3) Every 2:00 x 4 sets: 5 Snatch Pulls @ 90-100%

Reset on the floor between each rep. Use straps if you need them/have them.

4) 3 x 3:00 ON/2:00 OFF:

50 Double-unders

21 Pull-ups

Max Power Snatch 75/55, 95/65, 115/75

Increase the loading to the respective weights each round.

Extra Work:

5) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

6) Single Arm Kettlebell Overhead Carry: 8 x 50ft/side

Rest 60 seconds between sides. Heavy as possible.

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