* Next Programming Block HERE

WOD:

1) Snatch: 1 Rep Every 1:00 for 15 sets

Warm-up as needed. Start around 60% of your 1RM. Must hit your heaviest lift by the 10th rep, then reps 11-15 are done at 85% of the heaviest for the day. All reps full Squat.

2) Clean and Jerk: 1 Rep Every 1:30 for 10 sets

Warm-up as needed. Start around 60% of your 1RM. Must hit your heaviest lift by the 5th rep, then reps 6-10 are done at 85% of the heaviest for the day. All reps full Squat and Split Jerk.

3a) 3 rounds AQAP:

400m Run

20 Chest-to-bar Pull-ups

Rest 5 minutes

3b) 3 rounds AQAP:

40/30 Calories Rowed

20 Power Snatch 75/55

Rest 5 minutes

3c) 3 rounds AQAP:

30/20 Calories Assault Bike

20 Wall Balls 30/20

Keep track of total time for each piece, and total time with rest to complete the entire piece. If you plan on doing this please come to the 10:30 AM session so that there is enough room for all gear.

4) 12 minute Up Ladder:

1 Bar Muscle-up

1 Deficit Handstand Push-up

Perform this at an Aerobic pace, this should not be a full blown Met-con. Pick a Deficit Handstand Push-up Strict or Kipping that matches the difficulty of the Bar Muscle-up for you. Reps go 1, 2, 3, 4, and so on.

5) Pausing Ring Dips: 7 sets of 3

Rest 90-120 seconds between sets. Add load if able. Pause 3 seconds in the bottom and top of the movement.

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