Pre Class:

1) 20 minute EMOTM:

Odd – 10-20 Calories Rowed

Even – 1-5 Burpee Muscle-ups

Pick reps/output that you can maintain for all 10 rounds.

WOD:

2) Power Snatch + Snatch + Power Snatch: Every 2:00 x  7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

3) Snatch Push Press + 3 Overhead Squats: 4 sets

Warm-up as needed. Start around 80% of your 1RM Snatch Push Press. Build as heavy as deemed fit. Rest 2-3 minutes between sets.

4) 5 rounds AQAP:

5 Thrusters 155/105

10 Chest-to-bar Pull-ups

Extra Work:

5) AQAP:

10 Deficit Kipping Handstand Push-ups

20 Strict Handstand Push-ups

30 Kipping Handstand Push-ups

Make the deficit large and difficult, not something that you can do unbroken.

6) Handstand Walk: 500ft for time

If you’re not proficient here, spend 10 minutes practicing on Handstand Walking.

7) Weighted Pistol Squats: 10 minutes Practice

Work on any facet of a weighted Pistol Squat.

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