*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE

WOD:

Session A:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 

1 Snatch Pull +

1 Hi-Hang Muscle Snatch +

2 Snatch Balance

Start light, use this as warm-up and positioning work to get you moving. Focus on catching the bar in the hole as deep as possible on the Snatch Balance, not Push Jerking it into an Overhead Squat.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 

1 Hi-Hang Power Snatch +

2 Snatch Push Press

Continue to build loading from the Part A.

1c) 14:00 – 21:00 – Every 1:00 x 7 sets:

1 Hi-Hang Snatch

Continue to build loading from Part B.

2) 15 minute EMOTM:

1 – 8-12 Ring Swings

2 – 1-5 Muscle-ups

3 – 5-10 Strict Ring Pull-ups

Pick reps that you can maintain for all 3 stations.

3) 3 rounds AQAP:

400m Run

21 Chest-to-bar Pull-ups

12 Overhead Squats 155/105

Scale as needed.

4) Single Arm Dumbbell Row: 5 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. Perform all reps on 1 side, then switch to the other.

5) Banded Face Pulls: 3 sets of 30

Rest 90-120 seconds between sets. Focus on position and activation, not speed.

Session B:

1) Assault Bike – Every 3:00 x 10 sets: 30/20 Calories Assault Bike

Work for hard, but consistent output.

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