WOD:

1) Snatch: 1-1-1-1-1-1-1

Perform 7 heavy Snatch Singles. All 7 singles should be at 85% of your 1RM or more. You can use this as an opportunity to go for a PR if you like. Rest approximately 2 minutes between each lift.

2) 5 rounds AQAP:
5 Shoulder-to-Overhead 185/123
15 Deadlifts 185/123

Shoulder-to-Overhead can be Press, Push Press, Push Jerk, or Split Jerk.

A few Push Jerk ques for you guys, remember, push under the bar
Extra Work:
3) Bar Muscle-up: 10-15 minutes Practice
If you’ve got Bar Muscle-ups down well, then perform 10 minutes of Every-minute-on-the-minute. If you don’t then use this as time to work on the movement.

4) Good Mornings: 3 sets of 15
Heavier than last time. Rest 90 seconds between sets.

For results post weight of each Snatch and time to complete Met-con along with any scaling used. If you performed Extra Work post what you did for Bar Muscle-ups and weight for Good Mornings.

Post results/thoughts to comments
Paleo Challenge started today and we’ve got a good group of folks signed up. Below is a link to a spreadsheet where you can fill in your information. It is up to you guys to keep track of what you did today, make sure you note exactly what you did, weights, band, etc. For the met-con post total reps. There are 70 reps per round, if you did Single-unders and Tuck Jumps they only count as 40 reps total. If for whatever reason you didn’t pay or get your photos taken please make sure you do that tomorrow. Cheers.
– Jade