*Programming Structure Shift HERE

Pre Class:

1) 20 minute EMOTM:

Odd – 10-20 Calories Ski Erg

Even – 50m Double Kettlebell Overhead Carry

Pick loading and output that you can maintain for all 10 sets.

WOD:

2) Low Hang Power Snatch: 7 sets of 2

Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between reps 1+2. Low Hang should be below the knee. Build as heavy as deemed fit.

3) 2 Low Hang Power Clean + Jerk: 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between Cleans. Low Hang should be below the knee. Build as heavy as deemed fit.

4) 3 rounds AQAP:

30 Toes-to-bar

20 Box Jump Overs 24/20

10 Deadlifts 315/205

Extra Work:

5) AQAP:

30 Burpee Muscle-ups

Use a weight vest 20/14 if you have one.

6) 2-for-1 Legless Rope Climb: 5 sets

Climb up legless you may use your legs to come back down to just off the floor, then climb back up again legless. Rest 2-3 minutes between sets.

7) Ring Push-ups: 5 sets of 15-20 reps

Rest 90-120 seconds between sets. Add load as needed.

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

https://www.youtube.com/watch?v=i6GoRKvFWKQ

A huge loss on Sunday to the mountaineering and athletic world.