Pre Class:

1) 20 minute EMOTM:

Movement 1 – 10-20 Cals Assault Bike/Row

Movement 2 – 1 Heavy Deadlift

Pick reps you can maintain for the AB/Row. Start at 70% of your 1RM Deadlift and climb as deemed fit.

WOD:

2) Snatch + Hang Snatch + Snatch: Every 1:30 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 + Hang Clean + Clean + 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 Front Squats 155/105

3 Strict Handstand Push-ups

Workout is perform 3+3, 6+6, 9+9, and so on until 7 minutes is up. If you don’t have the capacity for at least 10 Strict Handstand Push-ups when fresh then perform this as a Kipping HSPU workout.

Extra Work:

5) Bar Muscle-ups: 30 for time

Goal should be hitting sets over fast time. We want to build the capacity to stay on the bar. So while the goal is for time, the goal is also to not go to singles even if that is ultimately faster.

6) Archer Pull-ups: 5 sets of 3/side

Rest 90-120 seconds between sets. Add load if able.

7) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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

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