WOD:

1) 10 minutes Every 30 seconds: 1 Power Snatch @ 80-85% of 1RM

Percentage should be of your Max Power Snatch. Ideally these should be clean reps, not dropping out super wide. If you feel more comfortable starting lighter and building heavier that is fine.

Rest 5 minutes

2) 10 minutes Every 30 seconds: 1 Power Clean + Push Jerk @ 75-85% of 1RM

Percentage should be based off of either your Power Clean or Push Jerk, whichever is the lower of the two. Starting lighter, around 75%, and building up weight through the minutes is perfectly acceptable.

3) 10 minute AMRAP:

10 Overhead Squats 155/105

10 Burpee Pull-ups

Extra Work:

4) Rope Climb: 5 x 1 @ 20ft

Rest 60 seconds. This should be a focus on technique, i.e. as few pulls as possible, you can get to 20ft in 3 pulls.

5) Single Leg Hip Thrusts: 3 x 20/side

Rest 90 seconds between sets.

6) Front Rack Hold: 5 x 30:30

Heavy as possible.

For results post weight(s) used on each piece of the EMOTM, and Rounds plus Reps completed in Met-con along with any scaling used. If you did Extra Work post weights, thoughts, etc.

Post Results/Thoughts To Comments