Pre Class:

1) 20 minute EMOTM:

Odd – 30 Double-unders + 10 Dumbbell Shoulder-to-Overhead 50/35

Even – 5/side Dumbbell Single Arm Overhead Squat

Pick reps weights you can maintain for all 10 rounds.

WOD:

2) Snatch Pull + Below the Knee Hang Snatch: Every 1:00 x 10 sets

Warm-up as needed. Star around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

3) Overhead Squat: 3 sets of 3

Rest 90-120 seconds between sets. Heavy as possible. All at at least 75% of your 1RM or heavier.

4) “Fran” – 21-15-9 – AQAP:

Thrusters 95/65

Pull-ups

Extra Work:

5) 10 minute AMRAP:

8 Strict Handstand Push-ups

1 Legless Rope Climb

Scale HSPU to a volume you can complete unbroken to start.

6) Paralette HSPU Lowers: 5 sets of 5

Rest 90-120 seconds betweens sets. These should be full range of motion lowers, bring yourself down as slow as possible, then kick back-up for your next rep.

7) Bar Pull Overs: 3 sets of 4-6 reps

Rest 90-120 seconds between sets.

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