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 Single Arm Dumbbell Overhead Squats

Pick reps you can maintain for mono structural conditioning. Dumbbell Overhead Squats alternate arms each round for a total of 25 reps on each arm.

WOD:

2) Clean and Jerk: 3 Cycles of 2×1 @ 70%, 1 @ 75%, 1 @ 80%

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

3) Clean Shrugs: 5 @ 100%, 5 @ 110%, 2 sets of 5 @ 120%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. % is of your 1RM Clean.

4) 7 minute Up Ladder:

1 Squat Snatch 165/115

10 Double-unders

Workout goes 1+10, 2+20, 3+30, 4+40, and so on until 7 minutes is up.

Extra Work:

5) Chest-to-bar Pull-ups: 75 for time

Keep track of total time and attempts to complete. No singles.

6) Ring Dips: 50 for time

Keep track of total time and attempts to complete. No singles.

7) Ring Rows: 4 sets of 10

Rest 90-120 seconds between sets. Feet on a 20″ box. Add load if your able.

8) Romanian Deadlifts: 3 sets of 10

Rest 90-120 seconds between sets. Heavy as possible. Use straps and perform in a  Clean Grip.

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