* Reminder, Monday July 4th there will be one (1) class at 9 AM

Pre Class:

1) 20 minute EMOTM:

Odd – 10-20 Calories Rowed

Even – 5 Double Kettlebell Hang Squat Clean Thrusters

Pick reps and weights you can maintain for all 10 rounds.

WOD:

2) Halting Snatch Deadlift + Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 70% of your 1RM. Pull to the mid thigh, hold for 3 seconds then go back to the floor and then Snatch. Build as heavy as deemed fit.

3) Snatch Balance + 3 Overhead Squats: 4 sets

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

4) 10 minute AMRAP:

15 Overhead Squats 95/65

12 Toes-to-bar

9 Box Jump Overs 24/20

Extra Work:

 5) 3 rounds AQAP:

21 Strict Pull-ups

7 Muscle-ups

1 Legless Rope Climb

Scale as needed. Goal on Pull-ups and Muscle-ups is no singles. Time cap at 15 minutes.

6) Paralette Lowers: 5 sets of 5

Rest 90-120 seconds between sets. Lowers as slow as possible. Wear a weight vest if appropriate.

7) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk. If you’re proficient then work on sets of 50-100ft for time.

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