Pre Class:

1) 20 minute EMOTM:

Odd – 15/10 Calories Assault Bike

Even – 10 Front Squats 115/75 + 10 Shoulder-to-Overhead 115/75

Scale reps/weight as needed to get maintainable consistent output. If you fail a round, take a minute off, and pick-up where you left off with scaled rep count from where you were working.

WOD:

2) Power Snatch: 1 Rep Every 1:00 x 20 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No more than 2 misses.

3) 10 minute Up Ladder:

3 Chest-to-bar Pull-ups

3 Power Snatch 95/65

30 Double-unders

Double-unders stay constant throughout the workout. Pull-ups and Power Snatches go 3, 6, 9, 12, and so on until 10 minutes is up.

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