*We are changing our client management software HERE

WOD:

1) 18 minute EMOTM:

1-3 – 40 seconds Ski/Bike/Row/Run

4-6 – 5-10 Triple-unders

7-9 – 3 Double KB Snatch + 3 Double KB Overhead Squat + 3/side Double KB Alternating Lunge

Pick reps output you can maintain for both cycles. This is warm-up/skill work, treat it as such, the goal isn’t to crush you.

2) Every 1:30 x 7 sets: Muscle Snatch + 2 Snatch Balance + Snatch Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

3) Every 1:30 x 7 sets: Halting Power Snatch + Hang Snatch + Overhead Squat

Continue to build loading from Complex 1. Halt just below the knee for 3 seconds on the first rep.

4) Every 8:00 x 4 sets:

20 Box Jump Overs 24/20

20 GHD Sit-ups

20 Wall Balls 30/20

20 Chest-to-bar Pull-ups

*Rotate the order of movements each round. Scale as needed, the goal stimulus for this is to be around equal work to rest, or more rest than work.

5) Legless Rope Climb: 10 reps for time

Scale as needed.

6) 3 sets of:

8 False Grip Ring Rows

+

50ft Hand-over-Hand Sled Pull

+

20 Wide Grip Lat Pull-down

Rest 3 minutes between sets. Transition between movements as quick as possible. Load as deemed fit.

7) Strict Toes-to-bar: 4 sets of 10

Rest 90-120 seconds between sets. Use a stall bar if you have one.

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