WOD:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Muscle Snatch

Start around 50% of your 1RM. Reset on the floor between each rep. Use this as warm-up/positional work. Build as heavy as deemed fit.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Power Snatch

Continue to build loading from Part A. Reset on the floor between reps.

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

Continue to build loading from Part B.

2) 3 rounds AQAP:

100 Double-unders

20 Alternating Overhead Lunges 115/75

10 Power Snatch 115/75

Scale as needed.

3) Every 1:30 x 10 sets:

Odd – 5-10 Strict Pull-ups

Even – 15-20 Ring Rows

Pick a rep scheme that you can maintain unbroken for all 5 sets of each movement.


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