* Athlete Contracts Due August 1st. Click HERE for more info.

Pre Class:

1) 20 minute EMOTM: Odd, Ring Muscle-ups, Even, 10 Box Jumps Overs @ 24/20

If you don’t have a Ring Muscle-up don’t sub a Bar Muscle-up, work on the Ring Muscle-up. Box Jumps Overs can be anyway, anyhow, work on what is fastest.

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) 7 minute AMRAP:

7 Toes-to-bar

14 Wall Balls 20/14

Extra Work:

5) Hip Extension: 75 for time

Keep track of total time and sets to complete.

6) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

7) Run: 5K for time

This should be a time trial ideally done 3+ hours after your other training, or done before, doesn’t matter.

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

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