* New Products/Supplements..A Little Info HERE

WOD:

1) 3 Snatch Push Press + 3 Overhead Squats: 5 sets

Warm-up as needed. Rest 2 minutes between sets. Establish a max load, your other 4 working sets should be within 80% of this.

2) 3-Stop Clean Deadlift + Clean Pull: 3-3-3-3-3

Warm-up as needed. Rest 90 seconds between sets. Use straps if you have them. Pause for 1 second just off the floor, just below the knee, just above the knee, then perform a clean pull from the above the knee position. That is one rep.

3) 20 minutes EMOTM: Odd, Toes-to-bar, Even, Pistol Squats

Toes-to-bar no more than 10 reps. Pistol Squats no more than 5/side. Pick a rep count you can maintain over all 10 rounds.

4) 4 rounds AQAP:

10 Chest-to-bar Pull-ups

20 Shoulder-to-Overhead 115/75

30 Wall Balls 20/14

40 Double-unders

Sub for Double-unders is 40 Single-unders and 10 Tuck Jumps

5) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets.

6) Single Leg Kettlebell Deadlift: 3 x 12/side

Rest 90 seconds between sets. Heavy as possible.

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

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