* Next Programming Block HERE

Pre Class:

1) 20 minute EMOTM:

Movement 1 – 150-200m Run, .7-.13 True Form, 10-20 Cals Ski Erg, Row, Assault Bike

Movement 2 – 60m Kettlebell Carry Complex (20m Farmers Carry, 20m Front Rack Carry, 20m Overhead Carry)

Pick reps, loads, etc. that you can maintain for all 10 sets of this sequence.

WOD:

2) Clean and Jerk:

A – 1 Rep Every 1:30 x 7 sets (up to a moderate load, perfect form)

B – 3 sets of 1 @ 85% of Today’s Moderate Load

All reps full Squat and Split. Start part A @ 60% of your 1RM. Form dictates loading, nothing sloppy.

3) Snatch Push Press + Overhead Squat:

A – 2 sets of 1 SPP + 3 OHS

B – 2 sets of 1 SPP + 2 OHS

C – 2 sets of 1 SPP + 1 OHS

First set should be perform at around 60% of your 1RM OHS. Climb as deemed fit.

4) 21-15-9 – AQAP:

Deadlifts 275/185

Burped Lateral Bar Hops

Extra Work:

5) Strict Muscle-up: 10 minute EMOTM

If you can’t perform he movement strict, don’t kip, scale with a band. Pick reps you can maintain for all 10 sets.

6) Strict Handstand Push-ups: 50 for time

Keep track of total time and sets to complete. While time is the goal, work to stay within bigger sets, ideally no singles.

7) Handstand Walk: 10 minutes Practice

Work on any facet/skill of a Handstand Walk.

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

For those interested in weightlifting and getting a little taste for some online competition, i.e. “the Open,” this is a great little thing to do.