Pre Class:

1) 20 minute EMOTM:

Odd – 600/500m Assault Bike

Even – 1 Legless Rope Climb 15ft + 1 Rope Climb 15ft

Scale as needed, pick output that you can maintain for all 10 rounds.

WOD:

2) Power Snatch + Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. These are done as a drop and reset between reps. Build as heavy as deemed fit.

3) Snatch Push Press + 3 Overhead Squats: 4 sets

Warm-up as needed. Rest 90-120 seconds between sets. Start around 80% of your 1RM Snatch Push Press. Build as heavy as deemed fit.

4) AQAP:

18-12-6 Alternating Dumbbell Snatch 100/70

36-24-12 Burpees

Standard for the the DB Snatch is no dropping from Overhead.

Extra Work:

5) 10 minute Up Ladder:

2 Strict Pull-ups

4 Push-ups

Workout goes 2+4, 4+8, 6+12 and so on until 10 minutes is up.

6) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk.

7) Pistol Squat: 100 reps for time

Alternate Legs each rep.

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