* Monday and Friday for the next 4 weeks Dani will be leading a ROM WOD from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up.

Pre Class:

1) 20 minute EMOTM:

Movement 1 – 10-20 Cals Assault Bike/Row

Movement 2 – 3/side Kettlebell Snatch

Pick reps you can maintain. Kettlebell Snatch should be heavy.

WOD:

2) Snatch: 3 Touch and Go Reps Every 90 seconds for 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. All reps full Squat. Only work as heavy as you can hold onto the bar. Use straps if you need them/have them.

3) Clean and Jerk: 3 Touch and Go Cleans + 1 Jerk Every 2:00 for 5 sets

Start around 60-70% of your 1RM. Cleans are all full Squat, Jerk is a Split. Only work within your abilities to hold onto the bar. 

4) 7 minute Up Ladder:

3 Chest-to-bar Pull-ups

3 Hang Squat Cleans 135/95

Perform 3 + 3 reps, then 6 + 6, 9 + 9 and so on until 7 minutes is up.

Extra Work:

5) 3 Pull Overs + 3 Bar Muscle-ups: 5 sets

Rest 90-120 seconds between sets. If this is easy for you scale reps up appropriately. If you can’t compete this as a complex scale down reps accordingly.

6) 7 minute AMRAP:

1 Legless Rope Climb 15ft

5 Strict Deficit HSPU

Pick a deficit that is appropriate for you, it should be hard, but you should be able to perform it unbroken to start. Perform this at an aerobic pace, not a full blown Met-con. You should be able to have a conversation through this.

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

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