Pre Class:

1) 20 minute EMOTM:

Odd – 5 Dumbbell Squat Clean Thrusters 50/35 + 30 Double-unders

Even – 10 Toes-to-bar + 5 Burpee-to-target

Scale reps/weights as needed to get maintainable output for all 10 rounds. If you fail a round take a minute off and then pick back up where you left off.

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 reps full Squat. No dropping the bar between reps. Low hang is below the knee.

3) Behind the Neck Snatch Grip Push Jerk: 4 sets of 3

Warm-up as needed. Start around 70% of your 1RM Snatch. Build as heavy as deemed fit. Perform from the Blocks or Rack.

4) 10 minute AMRAP:

70 Wall Balls 20/14

50 Deadlifts 115/75

30 Shoulder-to-Overhead 115/75

Extra Work:

5) 10-9-8…3-2-1 – AQAP:

Handstand Push-ups

Chest-to-bar Pull-ups

Scale as needed, goal should be unbroken sets.

6) Bar Dips: 5 sets of 5

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

7) Rope Climb: 10 for time

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