WOD:

1) Muscle Snatch: 15 minutes to Establish a Max Muscle Snatch

You have 15 minutes and only 15 minutes. If you PR this movement make sure you input your new weight into the spreadsheet.

2) Power Snatch: 2 x 2 @ 80%

Warm-up as you need to coming of the Muscle Snatch. Rest only 90 seconds between your two sets.

3) 12 minute AMRAP:

5 Hang Power Snatch 135/95

10 Toes-to-bar

15 Box Jumps 24/20

Extra Work:

4) Weighted Hip Extensions: 3 x 15

Heavier than last time. Rest 90 seconds between sets.

5) Strict HSPU: EMOTM 10 minutes

Pick a number and stick with it, be consistent. If you can do more than 5 go to a defecit. Don’t scale the range of motion, scale the load.

For Results post weight hit on Muscle Snatch and weight used for Power Snatches, along with Rounds and Reps for Met-con. If you did Extra Work post weight for Hip Extensions, and number of HSPU’s performed.

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