Pre Class:

1) 20 minute EMOTM:

Odd – 10-20 Calories Assault Bike

Even – 1 Round of “Cindy”

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

WOD:

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

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pull to just below the Knee and hold for 3 seconds, then finish the lift. No dropping the bar between reps.

3) 3 Snatch Push Press + 3 Pause Overhead Squats: 4 sets

Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2 seconds of each Overhead Squat.

4) 7 minute Up Ladder:

3 Overhead Squats 95/65

3 Toes-to-bar

Extra Work:

5) Strict Paralette Handstand Push-up: 3 reps Every 1:30 x 10 sets

Deficit up to you, build to a max depth for 3 reps.

6) 10 minute AMRAP:

50ft Handstand Walk

10 Alternating Pistols

If these movements are proficient for you, cap this at 7 rounds.

7) Bar Pull-Overs: 4 sets of 3-5 reps

Rest 90-120 seconds between sets.

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