*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE

WOD:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Muscle Snatch

Start light, use this as warm-up and positioning work to get you moving. Reset on the floor between each rep.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Power Snatch

Continue to build loading from the Muscle Snatch. Drop and reset between reps.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch

Continue to build loading from the Power Snatch. If you’re feeling good, work to a heavy single for the day.

2) 10 minute AMRAP:

200m Run

15 Wall Balls 20/14

10 Toes-to-bar

Extra Work:

3) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus on positioning over load.

4) Farmers Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

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