WOD:

1) 10 minutes EMOTM: 1 Hang Power Snatch + 1 Power Snatch @ 75-85% of 1RM

These should be two consecutive reps, i.e. Touch and Go, no dropping the bar, work at a weight that gets you clean reps no dropping out wide, etc.

2) 10 minutes EMOTM: 1 Hang Power Clean + 1 Power Clean @ 75-85% of 1RM

These should be two consecutive reps, i.e. Touch and Go, no dropping the bar, work at a weight that gets you clean reps no dropping out wide, etc.

3) 3 rounds for Max Reps:

40 seconds Row for Calories

20 seconds Rest

40 seconds  Thrusters 95/65

20 seconds Rest

40 seconds Kettlebell Swings 70/53

20 seconds Rest

Extra Work:

4) Front Rack Hold: 4 x :40 Work/:20 Rest

Heavy as possible. No “bodybuilding” style Front Rack

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

Rest 90 seconds between sets.

For results post weights used for EMOTM work along with total reps completed in Met-con and any scaling used. If you did Extra Work post weights, thoughts, etc.

Post Results/Thoughts To Comments