* 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.

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.

3) 3 rounds AQAP:

20 Overhead Squats 115/75

20 Kettlebell Swings 70/53

Rest 10 minutes

4) 4 rounds AQAP:

400m Run

5 Rope Climbs 15ft

Rest 10 minutes

5) 21-15-9 – AQAP:

Paralette Handstand Push-ups

Bar Muscle-ups

You choose the deficit.

6) Strict Ring Dips: 5 sets of 10

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

7) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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