* 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) 21 minute EMOTM:

Station 1 – 10-20 Calories Ski Erg

Station 2 – 5 Burpee Box Jumps 40/30

Station 3 – 10 Alternating Double Dumbbell Overhead Lunges

Scale as needed. Pick loading/efforts you can maintain for all 7 rounds.

WOD:

2) Power Snatch + Power Snatch + Hang Power Snatch: 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar after the first Power Snatch, no dropping between the 2nd Rep and the Hang Power Snatch.

3) Power Clean + Power Clean + Hang Power Clean + Push Jerk: 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar after the first Power Clean, no dropping between the 2nd Rep and the Hang Power Clean.

4) AQAP:

24-18-12 Alternating Dumbbell Snatch 70/50

12-9-6 Muscle-ups

100 Double-unders

Extra Work:

5) 5-4-3-2-1 – AQAP:

Legless Rope Climb 15ft

1000m Assault Bike

Scale as needed.

6) Handstand Walk: 300 for time

If you don’t have the skill spend 10 minutes practicing.

7) Banded Bar Dips: 6 set sof 4

Rest 2-3 minutes between sets. Max band tension.

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

https://www.youtube.com/watch?v=Gq34MnCoUm4