WOD:

1) 10 minutes EMOTM: 1 Squat Snatch@ 80% of 1RM on 0:00 and 0:30

For this piece we are really doing 2 Squat Snatches every minute, 1 on the 0:00 and 1 on the 0:30. Percentages aren’t a golden number for everybody. This weight should be relatively heavy, but not something you’re at risk of failing, but it should get difficult over the 10 minutes.

2) For Max Reps:

2 minute AMRAP:

10 Deadlifts 315/205

Max Handstand Push-up

2 minutes Rest

2 minute AMRAP:

10 Deadlifts 315/205

Max Box Jumps 24/20

2 minutes Rest

2 minute AMRAP:

10 Deadlifts 315/205

Max Toes-to-bar

2 minutes Rest

2 minute AMRAP:

10 Deadlifts 315/205

Max Burpees

Extra Work:

3) Stiff Leg Deadlift: 3 x 15

Rest 90 seconds between sets.

4) Reverse Hyper: 3 x 20

Rest 90 seconds between sets.

For results post weight and thoughts for EMOTM, along with total reps completed in each piece of the Met-con and any scaling used. If you did Extra Work post weight/thoughts.

Post Results/Thoughts To Comments