* Next Programming Cycle here.

WOD:

1) Snatch: 20 minutes to a Establish a Heavy Single for the Day

Warm-up as needed. Rest as needed. Take as many attempts as needed…but keep this at around 20 minutes, don’t spend an hour maxing out.

2) Clean and Jerk: 20 minutes to a Establish a Heavy Single for the Day

Warm-up as needed. Rest as needed. Take as many attempts as needed…but keep this at around 20 minutes, don’t spend an hour maxing out.

3) AQAP:

50-40-30-20-10 Alternating Single Arm Dumbbell Snatch 70/50

5-4-3-2-1 Legless Rope Climbs 15ft

Scale quantity of Legless Rope Climbs as deemed fit.

4) Chest-to-bar Pull-ups: 10 minutes EMOTM

Pick a rep range/count you can maintain for all 10 minutes.

5) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk/Hold.

6) Good Morning: 4 sets of 10

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

7) Sled Drag: 400m

Light. Focus on walking through your heels.

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

Post Results/Thoughts To Comments