Warmup

Primer 1

Set #1 – 5 Snatch Balances (40%)

Set #2 – 4 Snatch Balances (50%)

Set #3 – 3 Snatch Balances (60%)

Set #4 – 2 Snatch Balances (70%)

Set #5 – 1 Snatch Balance (80%)

Primer 2

“On the 1:30” x 4 Sets:

2 High Hang Pausing Squat Snatches – Video HERE

Set #1 – 50%

Set #2 – 55%

Set #3 – 60%

Set #4 – 65%

All percentages are based off our estimated 1RM Squat Snatch.

On the Minute x 11:

Minute 1 @ 70%

Minute 2 @ 75%

Minute 3 @ 80%

… Minute 4 – Rest

Minute 5 @ 75%

Minute 6 @ 80%

Minute 7 @ 85%

… Minute 8 – Rest

Minute 9 @ 80%

Minute 10 @ 85%

Minute 11 @ 90%

Wod –

3 Rounds:

100 Double-Unders

20 push-ups

10 strict pull-ups

10 Power Snatches (135/95)

Xtra Wod

Ascending Ladder for 7:00:

1 Ring MU, 3/2 Calorie Assault Bike

2 Ring MU, 6/4 Calorie Assault Bike

3 Ring MU, 9/6 Calorie Assault Bike

Continue to add a single ring muscle-up and (3/2) calories per round until the 7:00 time cap is reached.