* Spring Clothing Order Here

** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM 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) AQAP:

18 Deadlifts 165/115

15 Power Clean 165/115

12 Hang Squat Cleans 165/115

9 Front Squats 165/115

6 Thrusters 165/115

3 Shoulder-to-Overhead 165/115

Scale as needed, this should be a sprint effort, no longer than a few minutes.

4a) Regionals 16.3 – AQAP:

104 Wall Balls 20/14

52 Pull-ups

6:00 time cap.

4b) Regionals 16.4 – 4 rounds AQAP:

28 Alternating Pistol Squats

15 Power Cleans 115/80

This workout starts at 7:00 on the clock. 10:00 time cap.

5) 3 rounds AQAP:

10 Burpee Muscle-ups

30/20 Calories Assault Bike

Rest as needed.

6) 10 minute AMRAP:

50ft Handstand Walk

50 Double-unders

If you don’t have a  proficient Handstand Walk, then spend 10 minutes practicing.

7) Strict Toes-to-bar: 4 sets of 6-10 reps

Rest 90-120 seconds between sets.

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