Pre Class:

1) 20 minute EMOTM: Odd, Strict Handstand Push-ups, Even, 10 Russian Kettlebell Swings

Strict HSPU should be no more than 5 reps, if you have that easily than work to a deficit. Russian Swings should be as heavy as possible.

WOD:

2) Snatch: 1 Rep EMOTM x 15 minutes

Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be full squat.

3) Clean and Jerk: 1 Rep EMOTM x 10 sets

Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk.

4) 8 minute AMRAP:

8 Chest-to-bar Pull-ups

8 Box Jumps 30/24

8 Burpees

Post Class:

5) Hip Extension: Tabatta 8 x :20/:10

Max Reps. If you can keep track of reps for each round.

6) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

7) Run: 6 x 400m

Rest 2 minutes between intervals. Goal is fastest consistent pace.

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

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