* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here

Pre Class:

1) 20 minute EMOTM:

Odd – 200m Run

Even – 5 Dumbbell Squat Cleans 50/35 + 5 Burpee Box Jump Overs 24/20

Scale loading and reps as needed so that you can complete all 10 rounds.

WOD:

2) Snatch + Snatch Balance: Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM Snatch. Build as heavy as deemed fit. 

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) 8 minute Up Ladder:

4 Toes-to-bar

4 Alternating Single Arm Dumbbell Snatch 70/50

Workout goes 4+4, 8+8, 12+12, 16+16, and so on until 8 minutes is up.

Extra Work:

5) AQAP:

60-40-20 Calories Ski Erg

12-9-6 Muscle-ups

If you don’t have Muscle-ups scale with 2x Ring Dips.

6) Max Strict + Max Kipping Handstand Push-ups: 4 sets

Rest 3 minutes between sets. Keep track of reps of each style.

7) Bar Dips: 5 sets of 5

Rest 90-120 seconds between sets. Heavy as possible.

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