*Games Week Class Schedule Here

WOD:

1) Snatch Complex: 1 Complex Every 90 seconds for 7 sets

1 Snatch Complex consists of 1 Snatch, 1 Hang Snatch, 1 Snatch Balance, and 1 Overhead Squat. The goal here is technique over weight. While building to a heavy load is certainly great, technique is the goal here, you will get more out of working lighter and focusing on speed and position.

2) Clean Complex: 1 Complex Every 90 seconds for 7 sets

1 Clean Complex consists of 1 Clean, 1 Hang Clean, 1 Front Squat, 1 Jerk. The goal here is technique over weight. While building to a heavy load is certainly great, technique is the goal here, you will get more out of working lighter and focusing on speed and position.

3) 10 minute AMRAP:

5 Squat Snatch 135/95

5/side Overhead Lunges 135/95

5 Muscle-ups

Extra Work:

4) Pistol Squats: 10 minutes EMOTM

Go no higher than 10 total reps, if you have these dialed work on Overhead Pistols or Weighted Pistols

5) Front Rack Hold: 5 x 30:30

Heavy as possible.

6) Reverse Hyper Hold: 5 x 5 @ 5 seconds

Heavy as possible. Rest 90 seconds between sets.

For results post weight of each set of each Complex and Rounds plus Reps completed in Met-con along with any scaling used. If you did Extra Work post reps, weights, times, etc.

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