* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here

WOD:

1) Low Hang Snatch + Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

2) Hang Snatch High-Pull: 5 sets of 5 @ 90%>

This should be done as a continuation of your Snatches starting at 10:00. Loading should be around 60-80% of your 1RM Snatch. Load only as heavy as you’re still able to get proper range of motion which should be bar to the sternum or higher.

3) AQAP:

800m Run

15 Power Cleans 135/95

30 Pull-ups

15 Power Cleans 135/95

800m Run

Extra Work:

4) Dumbbell Stiff Leg Deadlift: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

5) Sled Drag: 400m @ Bodyweight

Scale as needed to ensure that this is 400m of continuous movement.

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