* New Classes starting June 6th HERE

WOD:

 1) Snatch: 1 Rep Every 1:00 x 12 sets

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

2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets

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

3) 5 rounds AQAP:

5 Clean and Jerks 225/155

5 Muscle-ups

Rest 10 minutes

4) 3 rounds AQAP:

400m Run

21 Wall Balls 30/20

15 Chest-to-bar Pull-ups

9 Burpee Box Jump Overs 24/20

Rest 10 minutes

5) AQAP:

5 Legless Rope Climbs 15ft

50/40 Calories Rowed

5 Legless Rope Climbs 15ft

Rest 10 minutes

6) Deficit Kipping HSPU: 30 for time

You choose the deficit. Pick the deficit to keep this under 5 minutes.

7) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk/Hold.

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