“The only thing standing between you and what you want is the bullshit story you keep telling yourself.”
Primer: 7x Muscle Snatch + OHS + Snatch Balance + Hang Squat Snatch
Low Dragon – 60s per side
Strength: 5x Power Snatch + Hang Power Snatch + Overhead Squat
WOD: “WZA 1” AMRAP 9
3 Hang Power Snatches @ 75/55
3 Overhead Squats @ 75/55
30 Double Unders
+3 Reps to the Barbell movements etc round. 6,9,12,15,18 etc
Performance = RX
Fitness BB @ 65/45 | 30 Single Unders
Fitness Light BB @ 45/35 | 30 Single Unders
Bonus:
Back Squat 3 RM – then 5x@80%, 5x@80%
Ring Muscle Ups 7×5 or accumulate 20-35 ring muscle ups
DB Backwards Walking Lunges 4×10 (do all 10 on one leg, then all ten on another )
Banded Lateral Walks 1 Step L, 1 Step R 4x60s
Yoke Holds 5x30s (HAF)