* New Classes starting June 6th HERE

Pre Class:

1) 20 minute EMOTM:

Odd – 200m Run

Even – 5-10 D-Ball Over Shoulder 150/100

Scale as needed to get consistent output across all 10 rounds.

WOD:

2) 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. No dropping the bar between reps.

3) Pause Overhead Squat: 4 sets of 2

Warm-up as needed. Start around 60% of your 1RM Overhead Squat. Pause for 3 seconds in the bottom of each lift.

4) 5 rounds AQAP:

15 Toes-to-bar

15 Wall Balls 20/14

15 Kettlebell Swings 70/53

Extra Work:

5) 7 minute Up Ladder:

3 Strict Handstand Push-ups

3 Calories Assault Bike

Rep scheme goes 3+3, 6+6, 9+9, and so on until 7 minutes is up.

6) Muscle-up Complex: “X” Strict Ring Pull-ups + “X” Kipping Muscle-ups + “X” Strict Ring Dips

Goal for this is even reps across the board, for instance, 3 Ring Pull-ups + 3 Muscle-ups + 3 Dips. Scale rep scheme as deemed fit. Rest 2-3 minutes between sets.

7) Ring Support: 7 x :30 ON/:30 OFF

Scale time as needed, for instance :15 ON/:45 OFF. Focus on maintain solid external rotation in the support position.

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