Pre Class:

1) 20 minute EMOTM:

Odd – 15/12 Cals Ski Erg

Even – 3 Power Clean 205/145 + 3 Front Squats 205/145 + 3 STOH 205/145

Scale loading/reps as needed. Barbell work needs to be done as a T+G complex. Scale loading to get desired output.

WOD:

2) Snatch Pull + Low Hang Snatch: Every 1:00 x 10 sets

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

3) Snatch Push Press: 4 sets of 5

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week.

4) 9 minute AMRAP:

12 Thrusters 95/65

9 Chest-to-bar

6 Burpee Lateral Bar Hops

Extra Work:

5) 5 rounds AQAP:

10 Strict Ring Dips

10 Kipping HSPU

If this is very difficult for you scale reps, not loading/assistance. This is not meant to be a full blown Met-con, should be more at an aerobic pace.

6) Weighted Pull-ups: 8 sets of 3

Rest 90-120 seconds between sets. Heavy as possible.

7) Rope Pull-ups: 3 sets of 8-10 reps

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

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