Pre Class:

1) 20 minute EMOTM:

Odd – 10-20 Calorie Ski Erg

Even – 50m Double Kettlebell Overhead Carry

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

WOD:

2) Halting Power Snatch: 7 sets of 2.

Warm-up as needed. Start around 60-70% of your 1RM Build as heavy as deemed fit. Pull to just below the knee and hold for 2-3 seconds, then finish the lift. Drop and reset between reps.

3) 2 Halting Power Clean + Jerk: 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pull to just below the knee and hold for 2-3 seconds, then finish the lift. Drop and reset between reps.

4) 21-15-9 – AQAP:

Chest-to-bar Pull-ups

Hang Power Snatch 95/65

75 Double-unders

Extra Work:

5) Peg Board: 4 sets of 3

Rest 3 minutes between sets. Goal on getting each set done as fast as possible.

6) Deficit Handstand Push-up: 7 sets of 2-3 Strict + 3-5 Kipping

Work up to a max deficit. Pick a rep scheme you’re going to stick with for all 7 sets.

7) 3 rounds AQAP:

50ft Handstand Walk

15 Strict Toes-to-bar

30 Alternating Pistol Squats

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