* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights.

Pre Class:

1) 20 minute EMOTM:

Odd – 10-20 Calories Rowed

Even – 20 Kettlebell Swings 70/53///20 Box Jump Overs 24/20

Pick output on the Rower that you can maintain for all 10 rounds. Alternate Even rounds between Kettlebell Swings and Box Jump Overs.

WOD:

2) Snatch + Below the Knee Hang Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

3) Snatch Balance + 3 Overhead Squats: 4 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

4) 7 minute Up Ladder:

3 Dumbbell Squat Cleans 50/35

3 Chest-to-bar Pull-ups

Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

5) 10 minute Up Ladder:

1 Legless Rope Climb 15ft

5 Strict Handstand Push-ups

Workout goes 1+5, 2+10, 3+15, and so on until 15 minutes is up.

6) Tempo Strict Ring Dips: 5 sets of 3

Rest 90-120 seconds betweens sets. Add load if able. 3 second Descent, 3 second Hold in bottom.

7) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE