Pre Class:

1) 20 minute EMOTM:

Odd – 18/12 Calories Assault Bike

Even – 1 Round of “Strict Cindy”

Pick output you can maintain for all 10 rounds. Pull-ups must be Strict.

WOD:

2) Power Snatch + Hang Power Snatch: 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Establish a heavy complex for the day. Your other 6 working sets should be within 80% of the day’s Max.

3) Power Clean + Hang Power Clean + Jerk: 5 sets

Warm-up as needed. Start around 60-70% of your 1RM. Establish a heavy complex for the day. Your other 4 working sets should be within 80% of the day’s Max.

4) AQAP:

40-30-20-10 Toes-to-bar

12-9-6-3 D-Ball Over Shoulder 150/100

Extra Work:

5) 5 rounds AQAP:

3 Strict Muscle-ups

6 Strict Handstand Push-ups 3″ Deficit

12 Box Jumps 36/30

Scale as needed.

6) Legless Rope Climb + Legless Slow Descent: 7 sets of 1

Legless Rope Climb up, descent back down legless at a controlled lower all the way to the floor. Rest 90-120 seconds between sets.

7) Handstand Walk: 8 sets of 50ft

These should be for speed/time. Rest 60 seconds between sets. If you’re not proficient spend 10 minutes practicing.

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