WOD
Warm-up
Dynamic Warm-up/Stretches
2 Sets – Perform 5 reps of the following movements:
- Kang Squats
- Hang High Pull
- Hang Muscle Snatch
- OHS
- Hip Power Snatch
- Hang Power Snatch
Strength
Every 2 Minutes x 6 Rounds (12 Minutes):
2 Hang Squat Snatch
1 Overhead Squat
Focus on positioning/technique, only allowing your last 2 sets to be fairly challenging (RPE 8).
Sample weight progression (in %):
40/50/60/65/70/75
Conditioning
AMRAP in 12 Minutes:
8 Burpee Box Jump Over (24/20) | (30/24)
4 Hang Power Clean (115/75) | (165/115)
4 C2B Pull Ups | 2 Bar Muscle Ups