WOD:

1) 3 Position Squat Snatch: 1-1-1-1-1

1 set consists of 1 Squat Snatch from the High Hang, 1 Squat Snatch from the Knee, and 1 Squat Snatch from the floor. Rest approximately 2 minutes between sets.

Explanation of the 3 Positions


2) 5 minute AMRAP:
Power Snatch 155/105

Immediately Into

3) 5 minute AMRAP:
10 Hand Release Push-ups
30 Double-unders

Immediately Into

4) AQAP:
800m Run

Extra Work:

5) Muscle-up: 10 minute EMOTM

This can be bar or ring, whichever you struggle with more. If you can’t do a Muscle-up work some facet of the Muscle-up

6) Farmers Walk: 400m

Go as heavy as possible and also wear a weight vest.

For results post weight for each set of Snatches. For Met-con post total reps of Snatches part 2, Rounds plus Reps for part 3, and time to complete Run part 4, along with any scaling used. If you did Extra Work post what you did.

Post results/thoughts to comments

– Jade