*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information.

WOD:

1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets;

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Drop and reset on the doubles for the first 3 sets.

2) Power Santch: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) Every 10:00 x 4 sets:

30 Calories Rowed

30 Box Jump Overs 24/20

30 Kettlebell Swings 70/53

30 Burpees

Rotate order of movements each round.

5) Rope Climbs: 20 for time @ 15ft

Time cap of 10 minutes…fast time is sub 5.

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