Warm Up
EMOM 5 Mins
-3 EB Hang Squat Snatch
-3 Situp to Straddle
-3 Kipping Pull Up

MOB
Athlete’s Choice

WOD

A.
Five sets of:
3-Position Snatch @ 70-75% of 1-RM Snatch
(high hang, mid-thigh, floor)
Rest as needed

Loading is not the primary goal – feeling positions should be your priority.

B.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 85%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

C.
Complete as many rounds and reps as possible in 14 minutes of:
21 Wall Ball Shots (20/14 lbs)
15 Hang Power Snatches (95/65 lbs)
9 Bar-Facing Burpees

D.
Row 500k
Rest 4 mins
Row 500k
NAP

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