Pre Class:

1) 20 minute EMOTM:

Movement 1 – 10-20 Cals Assault Bike/Row

Movement 2 – 5 Dumbbell Z-Press

Pick reps you can maintain for the AB/Row. Start at moderate load for the Z-Press and build as deemed fit. For the Z-Press, at the top of each rep hold for 1 second forcing the hardest lockout you’re able to making sure the weights are stacked over your spine not out in front.

WOD:

2) 3 Hang 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) 3 Hang Clean + 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) 4 rounds AQAP:

5 Bar Muscle-ups

10 Power Cleans 135/95

15 Wall Balls 30/20

Extra Work:

5) Strict Rope Pull-ups: 40 for time

Keep track of total time and sets. No Singles allowed.

6) Strict Handstand Push-ups: 10, 9, 8…3, 2, 1

All done in unbroken sets. Keep track of total time to complete. Must break between each set.

7) Supinated Bent Over Barbell Row: 4 sets of 6-8 reps

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

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

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