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WOD:

1) Halting Snatch High-Pull + Low Hang Muscle Snatch + Snatch Balance: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. For the Halting High-Pull pause just below the knee for 2-3 seconds.

2) Halting Snatch Pull + Low Hang Power Snatch +Overhead Squat: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch Pull + Low Hang Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) 4 rounds for Max Reps:

40 seconds Ski/Bike/Row

20 seconds Rest

40 seconds Dumbbell Snatch 50/35

20 seconds Rest

40 seconds Burpees

20 seconds Rest

Extra Work:

5) Ring Push-ups: 4 sets of 10-15 reps

Rest 2-3 minutes between sets. Add load if able.

6) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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