Today's WOD:
A. Three sets, not for time, of:
K-Star’s Keg Drill Overhead Stretch x 60-90 seconds
Squat Snatch Press x 5 reps @ 2113
B. Every minute, on the minute, for 15 minutes:
Hang Snatch x 1 rep
(Perform from mid-thigh; and make the most of your reps here, pull the barbell off the floor as if you were going to snatch it, pause for a moment at mid-thigh, and then snatch from there.)
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%
C. Every minute, on the minute, for 16 minutes (8 sets):
Even Minutes – 95/65 lb Thruster x 10 reps
Odd Minutes – Muscle-Ups x 2-5 reps OR Chest to Bar Pull-ups 6-12 reps
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