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

WOD:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 

1 Snatch Pull +

1 Hi-Hang Muscle Snatch +

2 Snatch Balance

Start light, use this as warm-up and positioning work to get you moving. Focus on catching the bar in the hole as deep as possible on the Snatch Balance, not Push Jerking it into an Overhead Squat.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 

1 Hi-Hang Power Snatch +

2 Snatch Push Press

Continue to build loading from the Part A.

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

1 Hi-Hang Snatch

Continue to build loading from Part B.

2) 3 rounds AQAP:

300m Run

21 Push-ups

12 Overhead Squats 95/65

Extra Work:

3) Double Russian Kettlebell Swings: 4 sets of 15

Rest 90-120 seconds between sets. Build load as heavy as deemed fit.

4) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

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