* Starting next Tuesday, February 9th, Jason Wolstenholme will be doing a 4 week running clinic. Check it out here.

Pre Class:

1) 20 minute EMOTM:

Odd – 15/12 Calories Rowed

Even – 10 Toes-to-bar + 10 Kettlebell Swings 70/53

Scale reps/loading as needed to get maintainable output. If you fail around, take a minute off, scale your reps, and pick back up where you left off.

WOD:

2) Power Snatch: 2 Rep T+G Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) Snatch Push Press: 4 sets of 5

Warm-up as needed. Build as heavy as possible. Rest 90-120 seconds between sets.

4) 15-12-9 – AQAP:

Thrusters 115/75

Chest-to-bar Pull-ups

Bar Facing Burpees

Extra Work:

5) 10 minute Up Ladder:

1 Strict Muscle-up

3 Strict Handstand Push-ups

Rep scheme is 1+3, 2+6, 3+9, and so on until 10 minutes is up.

6) Band Resisted Strict Pull-ups: 8 sets of 3

Rest 90-120 seconds between sets.

7) Handstand Walk: 200ft for time

If your not proficient in Handstand Walking, spending 10 minutes practicing.

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