Pre Class:

1) 20 minute EMOTM:

Movement 1 – 150-200m Run, .07-.13 mile True Form, 10-20 Cals Ski Erg, Row, Assault Bike

Movement 2 – 5 Slam Ball Over Pull-up Bar 40/30

Pick reps you can maintain for mono structural conditioning. Pick a Pull-up bar height that is a hard effort to get the ball over. Get the ball over anyway/anyhow.

WOD:

2) Snatch: 5 sets of 1 @ 85%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat.

3) Clean and Jerk: 5 sets of 1 @ 85%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split Jerk.

4) 3 rounds AQAP:

100 Double-unders

20 Chest-to-bar Pull-ups

10 Power Snatch 135/95

Extra Work:

5) Strict Muscle-up: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets.

6) 15 minute AMRAP:

6 Strict Handstand Push-ups

9 Toes-to-bar

12 Box Jumps (step down) 30/24

Perform this at an aerobic pace/80% this is not a full blown met-con. Goal should be unbroken sets on everything. Box Jumps done at a “slow” pace really focusing on aggressive explosion.

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