10.1

Oly Strength 
1. Mid Thigh Block Snatch + 1 OHS

            3 x 2 @ 70% (of Snatch), 3 x 3 @ 75%. Rest 90 sec.
2. Heavy Snatch Pulls (use straps)

            1 x 3 @ 105%, 3 x 2 @ 115% Rest 90 sec.

3. Every 90 seconds for 9 minutes

            1 Snatch 

                    Heavier each lift. Start with 75% of max. 

                    Add weight to the bar during the 90 second rest. 

                    Try to climb to AT LEAST 85% of 1 rep snatch max.

                    There will be a total of 7 lifts, one at 0, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00

Sleds
1. Sled Pulls, Front, slow and HEAVY. 6 x 25 meters
3.Sled Pulls, SLHS Walk 4 x 25 meters

If you have not watched the sled pulls video, watch it HERE. Watch from 0:55 to 1:10. Louie Simmons shows how to utilize the front sled pulls in order to isolate your hamstrings. This is what we want. If you don't know how to do SLHS Walk pulls, ask somebody.

Goat/Engine WOD

                                  This WOD will take some math. Add 6-8 seconds to your best 500 meter row time.

                                   Subtract this number from 8 minutes (480 seconds).
                                   This will be your row start time at the end of the WOD. So...
                                   480 seconds - (Best 500 m row + 6 to 8 seconds) = START ROW

With a running 8 minute clock:

30 second Row for MAX Distance 

        Rest 30 seconds

30 second AMRAP of Muscle Ups/Jumping Muscle Ups

        Rest 30 seconds

EMOM for 4 minutes

1 Muscle Up/Jumping Muscle Up into 5-8 Ring Dips

       Rest until  START ROW time

At START ROW time, start a 500 meter row. Finish in under 8 minutes.