* Annual Holiday Party is the 30th, LAST DAY TO BUY TICKETS HERE

Pre Class:

1) 20 minute EMOTM:

Odd – 16/12 Calories Assault Bike

Even – 5 Muscle-ups + 5 Deadlifts 315/205

Scale weights and reps as needed to get maintainable output. If you bomb out, take 1 minute off and pick back-up where you left off with a maintainable rep count.

WOD:

2) Snatch: 5 sets of 3

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. Drop and reset between reps. No more than 10 seconds between lifts.

3) Snatch High Pull: 3 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Goal is to build heavier than last week. Use straps if you need them/have them.

4) 10 minute AMRAP:

10 Power Snatch 75/55

10 Toes-to-bar

10 Burpees Lateral Bar Hops

Extra Work:

5) 4 rounds AQAP:

9 Strict HSPU

15 Chest-to-bar Pul-ups

21 Alternating Pistol Squats

Approach this with a goal of large unbroken sets, if that means you overall time is slower and you need to rest more that’s fine, doesn’t have to be a full blown met-con if the capacity in the movements isn’t there to make it one.

6) Rope Pull-ups: 4 sets of 6-10 reps

Rest 90-120 seconds between sets. If you have 10 reps for 4 sets, add load. These should Strict.

7) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy. Keep it strict.

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