* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.

Pre Class:

1) 20 minute EMOTM:

1 – 10-20 Calories Ski Erg

2 – 30 Double-unders + 5-10 Chest-to-bar Pull-ups

3 – 10-20 Calorie Row

4 – 3 D-Ball Over the Shoulder + 5 D-Ball Bear Squat 150/100

Scale loading/output as needed to maintain for 5 rounds.

WOD:

2) Pause Snatch + Overhead Squat: 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of the catch position of the Snatch for 2-3 seconds before standing.

3) Clean Pull + 2 Hang Clean: 5 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:

12 Toes-to-bar

9 Burpees

6 Dumbbell Squat Cleans 50/35

Extra Work:

5) AQAP:

30-20-10 Strict Handstand Push-ups

3-2-1 Peg Board Climb

Scale as needed.

6) Weighted Pull-up: 5 sets of 3

Rest 90-120 seconds between sets. Heavy as possible.

7) Bar Dips: 4 sets of 1o

Rest 2-3 minutes between sets. Add load as deemed fit.

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