*Membership Price Changes HERE

Pre Class:

1) 20 minute EMOTM:

Odd – 100ft Heavy Sled Push

Even – 10-20 Calories Ski Erg

Pick loading and output you can maintain for all 10 sets.

WOD:

2) Halting Snatch High-Pull + Low Hang Muscle Snatch + Snatch Balance: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. For the Halting High-Pull pause just below the knee for 2-3 seconds.

3) Halting Snatch Pull + Low Hang Power Snatch +Overhead Squat: Every 1:00 x 7 sets

Continue to build loading from Part 1.

4) Snatch Pull + Low Hang Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 2.

5a) 5 rounds AQAP:

3 Muscle-ups

5 Power Snatch 135/95

10/7 Calories Assault Bike

Rest 10 minutes

5b) 3 rounds AQAP:

5 Muscle-ups

8 Power Snatch 135/95

15/10 Calories Assault Bike

Rest 10 minutes

5c) AQAP:

15 Muscle-ups

25 Power Snatch 135/95

50/35 Calories Assault Bike

Extra Work:

6) Tempo Ring Dips: 5 sets of 3

Rest 2-3 minutes between sets. 3 seconds Lower, 3 seconds Pause in the bottom, Press to top. Add load as deemed fit.

7) 5 rounds AQAP:

12 Push-ups

9 Ring Push-ups

6 Paralette Push-ups

50 Double-unders

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