Pre Class:

1) 20 minute EMOTM:

Movement 1 – 3 Front Squats

Movement 2 – 1-5 Muscle-ups

For the Front Squats start at 60% and climb. For the Muscle-ups pick a rep count that you can sustain.

WOD:

2) Snatch: 1 Rep EMOTM x 20 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) “Randy” – AQAP:

75 Power Snatch 75/55

Extra Work:

4) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load if able.

5) 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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