*Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down.

WOD:

1) 21 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – 5-10 Triple-unders

3 – 3-5 Wall Climbs

Pick efforts you can maintain for all 7 cycles.

2) Every 1:30 x 7 sets: 2 Hang Snatch High-Pulls + Hang Muscle Snatch + Hang Power Snatch + Overhead Squat

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

3) Every 1:30 x 7 sets: Hang Clean High-Pull + Hang Muscle Clean + Hang Power Clean + Thruster

Start around 50% of your 1RM. Build as heavy as deemed fit.

4) 10 rounds of – 1 minute ON – 2 minutes OFF:

25 Air Squats

Max Clean and Jerk/Squat Clean Thruster 155/105

Scale as needed. Switch between Clean and Jerk and Squat Clean Thruster each round. Desired stimulus here is to use a weight you can perform Clean and Jerks Touch-and-Go for the duration of the time left after the Air Squats, i.e. no dropping the bar, and then on the opposing round the goal is to work on fast singles with the Squat Clean Thruster.

5) Legless Rope Climb: 15 for time

Scale as needed. If this takes you any longer than 10 minutes then cap yourself there.

6) 5 sets of:

5-10 Strict Pull-ups

+

10 Close Grip Barbell Upright Rows

+

20 Neutral Grip Seated Cable Rows

Rest 3 minutes between sets. Weights should allow each movement to be perform unbroken. Not for time, but move with intent between movements.

7) L-Sit: Accumulate 3 minutes

Keep track of time and attempts to complete.

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