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WOD:

Session A:

1) Every 1:00 x 20 sets – Snatch:

Sets 1-5: 1 Snatch @ 60-70%

Sets 6-10: 1 Snatch @ 70-80%

Sets 11-20: 1 Snatch @ You Decide

Warm-u as needed. Don’t max out. Goal is no missed lifts. All reps full Squat.

2) AQAP:

10-8-6-4-2 Dumbbell Squat Snatch 100/70

2 Short Rope Rope Climbs 15ft

Scale as needed.

3) 4 sets of:

10 Wide Grip Strict Pull-ups

50ft Hand-Over-Hand Sled Pull

100ft Kettlebell Farmers Carry

Work through at a consistent/maintainable pace with a focus on quality.

Session B:

1) Every 5:00 x 5 sets:

20/15 Calories Ski Erg

10 Single Arm Dumbbell Hang Clean and Jerk 70/50

10-8-6-4-2 Strict Deficit Handstand Push-up

Scale as needed. Handstand Push-ups reps refer to each round. Each round the reps go down and the deficit should increase. For the Clean and Jerk alternate arms each rep.

2) Strict Toes-to-Ring: 3 sets of 10-20 Reps

Rest 90-120 seconds between sets. Pick a rep count you can maintain unbroken and keep the reps clean, no break down in movement.

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