* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday!

Pre Class:

1) Jerk: 7 sets of 2

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

2) 20 minute EMOTM:

Movement 1 – 1-10 Chest-to-bar Pull-ups

Movement 2 – 1 Trap Bar Deadlift

Warm-up as needed. Start around 80% for your Deadlift and build as heavy as possible.

WOD:

3) Snatch + Power 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/Pull-ups that you can maintain for all 10 sets.

4) Clean + Power 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/Pull-ups that you can maintain for all 10 sets.

5) 10 minute Up Ladder:

5 Strict Handstand Push-ups

5 Box Jumps 24/20

5 Deadlifts 225/155

After the round of 5, then 10 reps, 15, reps, and so on until 10 minutes is up.

Extra Work:

6) Sled Drag: 6 x 50m

Heavy. Rest 60 seconds between intervals.

7) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

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

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