* This is a de-load week, keep the intensity high, and stick with the volume programmed and give your body a break.

Pre Class:

1) 20 minute EMOTM:

Odd – 10-20 Calories Rowed

Even – 50m D-Ball Bear Hug Carry 150/100

Scale loading as needed. Pick output you can maintain for all 10 rounds.

WOD:

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

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 

3) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 

4) 3 rounds AQAP:

50 Wall Balls 20/14

50 Kettlebell Swings 53/35

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