*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family.

Pre Class:

1) 20 minute EMOTM:

Odd – 10-20 Calories Ski Erg

Even – 1/side Turkish Get-up 70/53

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

WOD:

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

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

3) Power Clean + Hang Power Clean + 2 Jerks: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

4) 10 minute AMRAP:

15 Toes-to-bar

12 Overhead Squats 95/65

9 Box Jump Overs 24/20

Extra Work:

5) 12 minute Up Ladder:

1 Strict Muscle-up

5/4 Calories Assault Bike

Work goes 1+5/4, 2+10/8, 3+15/12, and so on until 12 minutes is up.

6) Kipping Handstand Push-ups: 50-35-20

For time. 3 minutes rest between sets. Keep track of sets/attempts to complete.

7) Strict Pausing Chest-to-bar Pul-ups: 5 sets of 3

Rest 90-120 seconds between sets. Pause for 5 seconds with chest touching the bar. Add assistance/load as deemed fit.

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