Pre Class:

1) 20 minute EMOTM:

Odd – 20/15 Calories Rowed

Even – 3-5 D-Ball Over Shoulder 150/100

Pick rep, weights, you can maintain for all 10 rounds.

WOD:

2) 2 Snatch High-Pull + 1 Muscle Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 70-80% of your 1RM Muscle Snatch. Build as heavy as deemed fit.

3) Overhead Squat: 3 sets of 3

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

4) 21-15-9 – AQAP:

Power Snatch 95/65

Chest-to-bar Pull-ups

Extra Work:

5) AQAP:

30-20-10 Toes-to-bar

9-6-3 Rope Climbs 15ft

Scale as needed.

6) Strict Deficit HSPU: 3 Reps Every 1:00 x 10 sets

Start at a moderate Deficit, build through your sets as able.

7) Kipping Handstand Push-ups: 1 set Max Reps

1 attempt. If you have 40+ reps, then perform this as Max reps in 60 seconds.

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

https://www.youtube.com/watch?v=xmPSrcxHgRU