*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:

1 Halting Snatch Deadlift

1 Low Hang Muscle Snatch +

1 Snatch Balance +

1 Pause Overhead Squat

Warm-up as needed. Start around 50% of your 1RM, build as heavy as deemed fit. Halt just below the knee for 2-3 seconds on the first rep.

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

1 Halting Snatch Pull +

1 Low Hang Snatch Pull +

1 Low Hang Power Snatch

Continue to build loading from Part A. Halt just below the knee for 2-3 seconds on the first rep.

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

1 Low Hang Snatch

Continue to build loading from Part B.

2) 10 minute AMRAP:

50 Double-unders

21 Kettlebell Swings 53/35

12 Toes-to-bar

Extra Work:

3) Plate Pinches: 5 x Max Time

Rest 60 seconds between sets. Use a weight that you can hold for 30-45 seconds to start.

4) 3 sets not for time:

20 Band Pull-Aparts

20 Banded Face Pulls

20 Banded “No-Money”

Not for time. Focus on quality, not speed.

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