*WOD PATHS: An Explanation Of Our New Programming Structure HERE

 Pre Class:

1) 20 minutes EMOTM: Odd, Muscle-ups, Even, Shoulder-to-Overhead x 5 reps

Muscle-ups pick a rep range you can maintain. This is a Ring Muscle-up, if you don’t have one, don’t do a Bar Muscle-up, work on something that will get you to a Ring Muscle-up. Shoulder-to-Overhead should ideally be Push Jerks, feel free to increase load through the 10 rounds, a good starting weight should be 60-70% of your 1RM Push Jerk.

Class:

2) Snatch Balance: 5 sets of 3

Goal should be to work with heavier loads than last week. Build as heavy as able. Rest 90-120 seconds between sets. Focus on catching the bar as low as possible, this shouldn’t be a Push Jerk to Overhead Squat.

https://www.youtube.com/watch?v=U-PkTCZv3no

3) Snatch: 10 sets EMOTM x 1 Rep

Start at 60% of your 1RM. Build as heavy as you can, get as many reps at 80% or higher as you can.

4) 10 minute AMRAP:

40 Double-unders

10 Chest-to-bar Pull-ups

Post Class:

5) Toes-to-bar: 3 x Max Reps

Rest 2 minutes between sets. Stop when you lose your kip.

6) Sled Drag: 400m

Light. Try and walk only through your heels, you shouldn’t stop moving except to turn around. Focus on glute activation.

7) Hip Thrusts: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible.

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

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