Pre Class:

1) 20 minute EMOTM:

Odd – 10-20 Calories Rowed

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

Pick reps and loading that you can maintain for all 10 rounds.

WOD:

2) Power Snatch: 7 sets of 3 T+G

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. Use straps if you need them have them. All sets at 80%> of the day’s heaviest.

3) Power Clean + 3 Push Jerk: 5 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All sets at 80%> of the day’s heaviest.

4) 9 minute Up Ladder:

3 Power Cleans 185/135

3 Strict Handstand Push-ups

30 Double-unders

Workout is performed 3+3+30, 6+6+30, 9+9+30 and so on until 9 minutes is up, the jump rope stays fixed throughout the workout.

Extra Work:

5) AQAP:

15-12-9 Muscle-ups

750m-500m-250m Ski Erg

Scale as needed. Make it a met-con, if you have 2 Muscle-ups at a time scale down to keep some intensity.

6) Rope Pull-ups: 4 sets of 6-8 reps

Rest 90-120 seconds between sets. Add load if able.

7) Bar Dips: 5 sets of 5

Rest 2-3 minutes between sets. Add load as able, make them heavy.

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