Pre Class:

1) 21 minute EMOTM:

1 – 10-20 Calories Ski Erg

2 – 1-2 Legless Rope Climbs 15ft

3 – 2-3/side Single Arm Dumbbell Snatch 100/70

Pick reps, loading, etc. that you can maintain for all 7 rounds.

WOD:

2) Snatch Pull + Hang Power Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

3) Power Clean + Push Jerk: 3 T+G Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

4) 3 rounds AQAP:

21 Power Snatch 75/55

15 Toes-to-bar

9 Bar Facing Burpees

Yes we are really are doing Burpees 2 days in a row, yay!

Extra Work:

5) 30-20-10 – AQAP:

Row For Calories

Strict Handstand Push-ups

Scale as needed to keep this a Met-con, scale volume of Strict HSPU, don’t scale to Kipping.

6) Pausing Strict Chest-to-bar Pull-ups: 7 sets of 3

Rest 90-120 seconds between sets. Pause for 3 seconds with Chest at the Bar. Use assistance as  needed.

7) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk/Hold.

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