Pre Class:

1) 20 minute EMOTM:

Odd – 10-20 Calories Rowed

Even – 5 Dumbbell Man Makers 50/35

One Man Maker is a Push-up on the Dumbbells followed by a Squat Clean Thruster. Scale reps/weight as needed so you can get maintainable output for all 10 rounds.

WOD:

2) Power Snatch: 1 Rep Every 1:00 x 10 sets

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

3) Power Clean and Push Jerk: 1 Rep Every 1:00 x 10 sets

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

4) 10 minute AMRAP:

15 Wall Balls 20/14

12 Toes-to-bar

9 Power Snatch 95/65

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

https://www.youtube.com/watch?v=7eJ_WNu4AfY