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) 10 minute AMRAP:

40 Double-unders

20 Alternating Overhead Lunges 75/55

10 Power Snatch 75/55


Extra Work:

3) Waiters Walk: 4 sets of 50m/side

Rest 60 seconds between sides. Dumbbell Overhead, Kettlebell at the Farmers Position.

4) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.


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