WOD:

1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 3-Position Muscle Snatch

Warm-up as needed. Treat this as skill work. Perform this as Floor, Low Hang, High-Hang.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 

1 Power Snatch +

1 Behind the Neck Snatch Push Jerk

Treat this as skill work. Only build as heavy as you can keep lifts crisp and snappy.

1c) 11:00 – 16:00 – Every 1:00 x 5 sets: 3 Position Muscle Clean

Warm-up as needed. Treat this as skill work. Perform this as Floor, Low Hang, High-Hang.

1d) 16:00 – 21:00 – Every 1:00 x 5 sets:

1 Power Clean +

1 Thruster

Treat this as skill work. Only build as heavy as you can keep lifts crisp and snappy.

2) AQAP:

30 Power Snatch 75/55

75 Double-unders

25 Strict Pull-ups

75 Double-unders

30 Power Snatch 75/55

Scale as needed. Use assistance as needed for the Strict Pull-ups. You should be able to do at least 5 Unbroken to start the set. If you can’t perform that many unbroken to start either use assistance, or scale the volume. 

Extra Work:

3) Plyo Shoulder Agility Ladder – 3 sets of:

1x Hands In and Out (Performed Facing Ladder)

1x Lateral Walk Right

1x Lateral Walk Left

10 Plyo Push-ups

Rest 2 minutes between sets.

4) Ring Row Chest Hold: 5 sets of 30 seconds

Rest 60 seconds between sets. Adjust Ring position so you can hold for the entire 30 seconds.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE