*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE

WOD:

Session B:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets:

1 Halting Snatch Deadlift

1 Low Hang Muscle Snatch +

1 Snatch Balance +

1 Pause Overhead Squat

Warm-up as needed. Start around 50% of your 1RM, build as heavy as deemed fit. Halt just below the knee for 2-3 seconds on the first rep.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets:

1 Halting Snatch Pull +

1 Low Hang Snatch Pull +

1 Low Hang Power Snatch

Continue to build loading from Part A. Halt just below the knee for 2-3 seconds on the first rep.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets:

1 Low Hang Snatch

Continue to build loading from Part B.

2) 7 sets of:

2-5 Strict Pull-ups

2-5 Chest-to-bar Pull-ups

2-5 Bar Muscle-ups

Pick a rep scheme you can maintain for all 7 sets. Rest 2-3 minutes between sets.

3) 4 rounds AQAP:

50 Heavy Rope Double-unders

21 Kettlebell Swings 70/53

15 Toes-to-bar

Scale as needed.

4) Neutral Fat Grip Cable Row: 3 sets of 30

Rest 2-3 minutes between sets. Use a weight you can do 20 or so reps strict, and then hinge at the hip for assistance for the remaining reps.

5) 3 sets not for time:

20 Band Pull-Aparts

20 Banded Face Pulls

20 Banded “No-Money”

Not for time. Focus on quality, not speed.

Session A:

1) Every 3:00 x 10 sets:

10 Alternating Jump Lunges

10/7 Calorie Assault Bike

25m Dog Sled Push @ Sled + Bodyweight

Treat these as sprint efforts and get after it.

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