Pre Class:

1) 2 Hang Power Snatch: Every 1:30 x 7 sets

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

2) 2 Hang Power Clean + Jerk: Every 1:30 x 7 sets

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

WOD:

3) Back Squat:

@ 0:00 – 5 Reps

@ 2:00 – 5 Reps

@ 4:00 – 5 Reps

@ 6:00 – 5 Reps

@ 8:00 – 2 Reps

@ 10:00 – 2 Reps

@ 12:00 – 2 Reps

@ 14:00 – 2 Reps

@ 16:00 – 2 Reps

Warm-up as needed. Start around 70-75% of your 1RM Back Squat. Establish a heavy 5 for the day, then build into a heavy Double. Your last sets at the respective rep range don’t necessarily have to be your heaviest.

4) 3 rounds AQAP:

30 Hang Power Cleans 95/65

30 Wall Balls 20/14

Extra Work:

5) Kipping Deficit Handstand Push-ups: 7 sets of 5

Rest 2-3 minutes between sets. Establish a Max Deficit.

6) Strict Muscle-up: 10 minute EMOTM

Pick a rep count you can maintain for all 10 sets.

7) Rope Row: 4 sets of 6-8 reps

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

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