* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic

** Going to the Games and T-Shirts HERE

Pre Class:

1) Jerk: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

2) 20 minute EMOTM:

Movement 1 – 50ft Handstand Walk

Movement 2 – 1 Sumo Deadlift

Warm-up as needed. Start around 80% for your Deadlift and build as heavy as possible.

WOD:

3) Power Snatch + Hang Snatch + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go.. Pick a rep count for Ring Rows/Pull-ups that you can maintain for all 10 sets.

4) Power Clean + Hang Clean + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go.. Pick a rep count for Ring Rows/Pull-ups that you can maintain for all 10 sets.

5) 10 minute AMRAP:

5 Muscle-ups

10 Power Cleans 135/95

50 Double-unders

Extra Work:

6) Sled Drag: 6 x 50m

Heavy. Rest 60 seconds between intervals.

7) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

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

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