*Games Week Class Schedule Here

WOD:

1) Clean and Jerk: 2×2 @ 60%, 2×2 @ 70%, 2×2 @ 80%, 6×1 @ 85% or Higher

Warm-up to you working sets as needed. Reps do not need to be touch and go, but should be a quick reset between reps, i.e. 5-10 seconds, not 30. These are all full Squat and Split Jerk.

2) 12 minute AMRAP:

8 Toes-to-bar

4 Squat Snatch 135/95

200m Run

Extra Work:

3) Handstand Walk Practice: 5-10 minutes

Work on any facet of Handstand Walk/Hold.

4) Bar Muscle-ups: 3 x Max Reps

Rest 2 minutes between sets.

5) Front Plank: 3 x 1 minute

Add load as deemed fit (vest or plate). Rest 30 seconds between sets.

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

Post Results/Thoughts To Comments