*Programming Structure Shift HERE

WOD:

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

Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between reps 1+2. Low Hang should be below the knee. Build as heavy as deemed fit.

2) Low Hang Power Clean + Jerk: Every 1:00 x 10 sets

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

3) 10 minute AMRAP:

10 Deadlifts 135/95

20 Box Jumps 24/20

30 Abmat Sit-ups

Extra Work:

4) Rope Climb: 10 minutes Practice

Work on any facet of a Rope Climb. If you have them perform an EMOTM.

5) Kettlebell Turkish Get-up: 4 sets of 3/side

Rest 90-120 seconds between sets. Perform all 3 reps on one side before switching. Build as heavy as deemed fit.

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

https://www.youtube.com/watch?v=i6GoRKvFWKQ

A huge loss on Sunday to the mountaineering and athletic world.