*Reminder that there will be some price changes as of 1/1/18 for some members HERE

WOD:

1) Muscle Snatch: 3×2 Every 1:00, 4×1 Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM Snatch and build as deemed fit.

2) Power Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from the Muscle Snatch.

3) Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from the Power Snatch.

4) Every 10:00 x 3 sets:

12 Muscle-ups

21 Overhead Squats 135/95

33 Calories Assault Bike

Scale as needed.

5) Rope Pull-ups: 4 sets of 6-8 reps

Rest 2-3 minutes between sets. Add load if able.

6) Wide Grip Landmine Row: 3 sets of 30

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

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