Pre Class:

1) Halting Jerk: 5 set sof 3

Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 3 seconds. All reps Split Jerk. Build as heavy as deemed fit.

2) 20 minute EMOTM:

Movement 1 – 1-5 Strict Weighted Ring Dip

Movement 2 – 1 Heavy Sumo Deadlift

Pick reps you can maintain on the Ring Dips. Start around 70% of your Max Deadlift and climb as deemed fit.

WOD:

3) 1 Halting Snatch + 20 Double-unders: EMOTM for 10 sets

Warm-up as needed. Start around 60% of your 1RM. All reps should be full squat. Pull the bar from the floor and pause just below the knee for 2 seconds, then complete your lift. Build as heavy as deemed fit.

4) 1 Halting Clean + 20 Double-unders: EMOTM for 10 sets

Warm-up as needed. Start around 60% of your 1RM. All reps should be full squat. Pull the bar from the floor and pause just below the knee for 2 seconds, then complete your lift. Build as heavy as deemed fit.

5) “Amanda” – 9-7-5 – AQAP:

Muscle-ups

Squat Snatch 135/95

Extra Work:

6) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

7) Sled Drag: 400m @ Bodyweight

Goal should be consistent movement. Scale the load if you’re having to stop. Include the weight of the sled in your total.

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

Post Results/Thoughts To Comments

https://www.youtube.com/watch?v=PgYECLs5ZZ0