WOD:

1) 15 minute EMOTM:

Minute 1 – 1x (1 Squat Snatch + 2 Hang Power Snatch)

Minute 2 – 2x (1 Squat Snatch + 2 Hang Power Snatch)

Minute 3 – 3x (1 Squat Snatch + 2 Hang Power Snatch)

Each complex should be performed as a complex, no dropping the bar, you may drop on minutes 2 and 3 when there are multiple complexes. Keep the weight fixed through the 3 minute cycle and then go up or down as deemed fit.

2) Low Hang Snatch High-Pull: 3 sets of 5

Rest 2-3 minutes between sets. Heavy as possible (bar should be getting to sternum area). Use straps if you need them/have them. Add 5-10lbs from last week.

3) 5 rounds AQAP:

10 Front Rack Lunges 185/135

50ft Handstand Walk

250m Ski Erg

Scale as needed.

4) AQAP:

400m Run

21 Ring Dips

12 Overhead Squats 135/95

200m Run

12 Ring Dips

15 Overhead Squats 135/95

12 Ring Dips

200m Run

12 Overhead Squats 135/95

21 Ring Dips

400m Run

Scale as needed.

5) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale loading as needed for desired stimulus.


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