WOD:

1) Power Snatch: 1-1-1-1-1-1-1

Use this as an opportunity to find your 1RM Power Snatch. We are looking for a total of 7 HEAVY singles. Heavy will be defined as within 80% of today’s heaviest lift. For example if my heaviest Snatch for the day is 100lbs, there should be 6 other singles that are at 80lbs or more. You will have 25 minutes to work through this. Warm-up accordingly. Rest no more than 2 minutes between lifts.

2) 3 rounds AQAP:

10 Power Snatch 115/75

20 Pull-ups

30 Wall Balls 20/14

Extra Work:

3) Hollow Position: Accumulate 3 minutes

Use as many attempts as needed to accumulate 3 minutes in a Hollow Position. Record how many attempts it takes and total time to complete.

httpv://www.youtube.com/watch?v=VyrUmzIHmzw

4) Good Mornings: 3 x 15

Heavier than last time. Rest 90 seconds between sets. Focus on keeping everything in your back as tight as possible.

For results post weight for each of the 7 Power Snatches and time complete Met-con along with any scaling used. If you did Extra Work post time and attempts to complete Hollow Position, and weight for each set of Good Mornings.

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