Strength

Snatch Pull Complex

On the 2:00 x 5 Sets:

1 Pausing Snatch Deadlift

1 High Hang Snatch Pull (pockets)

1 Hang Snatch Pull (knees)

1 Snatch Pull (floor)

Set #1 – 50% of 1RM Snatch

Set #2 – 55% of 1RM Snatch

Set #3 – 60% of 1RM Snatch

Set #4 – 65% of 1RM Snatch

Set #5 – 70% of 1RM Snatch

WOD

“Snake Bite”

21 Squat Snatches (115/85)

15 Bar Muscle-Ups

15 Squat Snatches (115/85)

12 Bar Muscle-Ups

9 Squat Snatches (115/85)

9 Bar Muscle-Ups

Dumbbell Conditioning

2 Rounds:

15 Double Dumbbell Power Cleans

12 Double Dumbbell Push Jerks

9 Devil Presses

Round #1: 50’s/35’s

Round #2: 70’s/50’s

Body Armor (A)

15-13-11-9

Romanian Deadlifts*

Dumbbell Bench Press

Rest 2 Minutes Between Sets

HOME WOD

“Mashed Potatoes”

On the 0:00…

Round #1:

5 Rounds of “Strict Cindy”

50 Single Dumbbell Power Cleans

On the 8:00…

4 Rounds of “Strict Cindy”

40 Dumbbell Goblet Squats

On the 16:00…

3 Rounds of “Strict Cindy”

30 Alternating Single Arm Squat Clean Thrusters

Body Armor

4 Giant Sets, Not for Score:

:30s Single Leg Hold (left) https://youtu.be/UowHMjlgFUo

:30s Single Arm Hold (right)

:30s Bird Dog (left) https://youtu.be/Cl0xiEXBpag

:30s Bird Dog (right)

Rest as needed between sets.

Not for score, but for quality movement.