WOD:

1) Squat Snatch: 2 x 1 @ 60%, 2 x 1 @ 70%, 2 x 1 @ 80%, 2 x 1 @ 85%, 2 x 1 @ 90%

Warm-up as needed. Once into your working sets rest no more than 90 seconds between sets.

2) 5 rounds – 3 minute AMRAP – 1 minute Rest:

3 Thrusters 155/105

6 Chest-to-bar Pull-ups

9 Burpees

Score is total rounds. After your rest period, pick back up where you left off.

Extra Work:

3) Barbell Sotts Press: 3 x 10

Rest 90 seconds between sets. Heavy as possible.

4) Single Leg Barbell Deadlifts: 3 x 5/side

Rest 90 seconds between sets. Heavy as possible.

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

For results post weights of all Snatches and Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post weights, time, etc.

Post Results/Thoughts To Comments

Come to the 9 AM class Monday, Wednesday, or Friday and you can take part in Jo’s Muscle-up Class 🙂