WOD:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets:

Halting Muscle Snatch +

Muscle Snatch +

Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Halt at the Knee for 2-3 seconds before completing the first lift. Reset on the floor after the first rep.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets:

Halting Muscle Clean +

Thruster

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Halt at the Knee for 2-3 seconds before completing the first lift.

1c) 15:00 – 23:00 – Every 2:00 x 4 sets: 5 Snatch Pulls @ 95-105%

Reset on the floor between each rep. Use straps if you need them/have them. Work a little heavier than last week.

2) 12 minute AMRAP:

15 Box Jump Overs 24/20

12 Kettlebell Swings 53/35

9 Overhead Squats 95/65

Extra Work:

3) Pistol Squat: 10 minutes Practice

Work on any facet of a Pistol, including mobility.

4) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

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