Pre Class:

1) 20 minute EMOTM:

Movement 1 – 10-20 Cals Assault Bike/Row

Movement 2 – 100ft Dog Sled Sprint

Load the Dog Sled appropriately so it takes about 15-20 seconds to cover the 100ft. Pick a calorie output you can maintain for all 10 sets.

WOD:

2) Power Snatch: 1 Rep Every 45 seconds for 15 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) Power Clean + Push Jerk: 1 Rep EMOTM x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

4) 3 rounds AQAP:

20 Power Cleans 135/95

400m Run

Extra Work:

5) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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

Post Results/Thoughts To Comments