Basics Skillwork: Deadlift w/ PVC and some weight
Strength: Deadlift 2×8 @ 50%, 3-3-3+
Endurance: Row 250m, 25 jumping jacks, 3x

WOD
“Gorilla Complex”
Level 1/2

Perform 4-5 rounds
1 Gorilla Complex Rep consists of:

• Power Snatch
• Hang Squat Snatch
• OHS

6 combo reps = 1 Round
Rest 3:00 after each round

Find your highest achievable weight without letting go of the bar.
Find your best weight for power output. This is the heaviest weight you can move without being drastically slowed down.
Example: You perform the Gorilla Complex at 75 lbs. in 35 sec., then at 95 lbs. it takes only 37 sec., but at 105 lbs. it takes 50 sec. The time slowed little with the first 20 lbs. increase, which means much more power is being produced per second. However, a significant increase in time being caused by a 10 lbs. increase shows a far less power output at 105 lbs. compared to 95 lbs.

Basics

Practice these 3 movements separately and then together in the complex at low weights.