* Monday, September 5th (Labor Day) there will be one class at 9 AM

Pre Class:

1) 20 minute EMOTM:

Odd – 20/15 Calories Rowed

Even – 10 Box Jump Overs 24/20 + 10 Kipping Handstand Push-ups

Pick output you can maintain for all 10 rounds. If you fail a round, take a minute off and pick back-up with a slightly reduced rep scheme.

WOD:

2) Power Snatch: 3 T+G Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. Use straps if you need them/have them.

3) Power Clean + Push Jerk: 3 T+G Reps Every 2:00 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

4) “Open 16.3” – 7 minute AMRAP:

10 Power Snatch 75/55

3 Bar Muscle-ups

Be smart, don’t shred your hands, this isn’t an actual competition, you want to be able to train the rest of the week.

Extra Work:

5) Toes-to-bar: 75 for time

Keep track of time and attempts to complete.

6) Rope Climbs: 20 for time

While this is for time, use this as an opportunity to work on efficiency of movement.

7) Ring Dips: 5 sets of 5

Rest 2-3 minutes between sets. Heavy as possible.

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