Pre Class:

1) 20 minute EMOTM:

Odd – 30 second D-Ball Bear Hug Hold 150/100

Even – 3-5 Strict + 3-5 Kipping Handstand Push-ups

Scale as needed to get consistent output. Pick the same number of reps for Strict and Kipping HSPU. Perform from a deficit if appropriate.

WOD:

2) Snatch + Pause Overhead Squat: Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM Snatch. Build as heavy as deemed fit. All Snatches are full Squat. Pause Overhead Squat should be for 3 seconds.

3) Clean + 2 Jerks: 5 sets

Warm-up as needed. Start around 60% of your 1RM Clean and Jerk. Build as heavy as deemed fit. Jerks should both be Split.

4) 3 rounds AQAP:

30 Toes-to-bar

15 Dumbbell Squat Cleans 50/35

Extra Work:

5) 40-30-20-10 – AQAP:

Calories Ski Erg

Alternating Pistol Squats

Scale volume of Pistols as needed if you’re not proficient to keep this a Met-con.

6) Death By Strict Pull-up:

Doesn’t have to be unbroken. 1 rep the 1st minute, 2 the 2nd, 3 the 3rd, and so on.

7) Legless Rope Climb + Rope Climb: 7 sets

Rest 90-120 seconds between sets. No letting your feet come to the ground in between reps.

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