Pre Class:

1) 21 minute EMOTM:

1 – 3-5 Dumbbell Squat Clean Thrusters 70/50

2 – 10-20 Calories Ski Erg

3 – 5 Box Jumps 40/30

Scale load/reps as needed to get consistent output for all 7 rounds.

WOD:

2) Power Snatch: 3 T+G Reps Every 2:00 x 5 sets

Warm-up as needed. Star around 60-70% of your 1RM. Build as heavy as deemed fit. If this movement is still newer for you and you are working lighter loading, than perform this on the minute.

3) Power Clean + Push Jerk: Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

4) 3 rounds AQAP:

20 Deadlifts 225/155

20 Toes-to-bar

20 Wall Balls 30/20

Extra Work:

5) 4 rounds AQAP:

12 Ring Pull-ups

9 Ring Dips

6 Muscle-ups

You may setup two sets of Rings for this for the Ring Dips.

6) Peg Board: 7 sets of 1

Rest 90-120 seconds between sets.

7) Paralette Handstand Push-ups: 7 sets of 3

Rest 90-120 seconds between sets. Build to a max deficit. Strict or Kipping you pick.

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