Pre Class:

1) Push Press: 5-5-3-3-1-1-1-1-1

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

WOD:

2) 15 minutes EMOTM: 1 Power Snatch

Start around 60% of your 1RM, build as heavy as deemed fit, goal is for the bulk of the lifts to be in the 70-85% range.

3) 10 minutes EMOTM: 1 Power Clean + Push Jerk

Start around 60% of your 1RM, build as heavy as deemed fit, goal is for the bulk of the lifts to be in the 70-85% range. This should be one continuous piece, going immediately from the Box Jumps into the Deadlifts.

4) AQAP:

15-12-9 Clean and Jerk 185/125

100-75-50 Double-unders

Extra Work:

5) GHD Sit-ups: 8 rounds of :20/10

Record total reps completed.

6) Ring Dips: 5 sets of 5

Rest 90-120 seconds between sets. Heavy as possible. Keep them strict.

7) Row: 1-2-3-4-5-4-3-2-1 minutes

Rest 1 minute between each interval. Row on Calories, max calories each interval.

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

Post Results/Thoughts To Comments

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