* Olympic Lifting class will be cancelled until after the CrossFit Games.

Pre Class:

1) Jerk: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible.

2) 20 minute EMOTM:

Movement 1 – 1 Heavy Deadlift

Movement 2 – 1-6 Muscle-ups

Start around 75% of your 1RM for the Deadlift and Climb. Pick reps you can maintain on the Muscle-ups.

WOD:

3) Power Snatch + Snatch + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go.. Pick a rep count for Ring Rows that you can maintain for all 20 sets.

4) Power Clean + Clean + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go.. Pick a rep count for Ring Rows that you can maintain for all 20 sets.

5) 10 minute AMRAP:

15 Wall Balls 20/14

12 Kettlebell Swings 70/50

9 Toes-to-bar

Extra Work:

6) GHD Sit-Ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

7) Sled Drag: 6 x 50m

Heavy. Rest 60 seconds between sets.

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

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