Pre Class:

1) 5 sets:

1000m Assault Bike

500m Ski Erg

400m Run

Rest 3 minutes between sets. Record time to complete each set.

WOD:

 2) Hang Snatch + Snatch: Every 1:30 x 7 sets

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

3) Hang Clean + Clean + Jerk: Every 1:30 x 7 sets

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

4) 3 rounds AQAP:

400m Run

30 Wall Balls 30/20

20 Toes-to-bar

Extra Work:

5) D-Ball Bear Hug Bulgarian Split Squat: 5 sets of 6/side

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

6) Reverse Hyper: 3 sets of 20

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

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