Pre Class:

1) Football Bar Bench Press: 7 sets of 1

Warm-up as needed. Wide Grip. Rest 90-120 seconds between sets. Heavy as possible.

WOD:

2) Overhead Squat: 7 sets of 1

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible.

3) Snatch Push Press: 5 sets of 1

Rest 90-120 seconds between sets. Heavy as possible.

4) 3 rounds AQAP:

75 Double-unders

25 Alternating 1 Arm Dumbbell Snatch 70/50

3 Rope Climbs 15ft

Extra Work:

5) Barbell Roll-Outs: 4 sets of 10

Rest 90-120 seconds between sets.

6) Dumbbell Overhead Tricep Curl: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

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

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