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**Programming Structure Shift HERE

WOD:

 1) 2 Snatch Pull + 1 Snatch: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reset between each rep on the floor.

2) Clean Pull + Clean + Front Squat + Jerk: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the Clean Pull and Clean.

3) AQAP

21-15-9 Clean and Jerk 95/65

4-3-2 Rope Climbs 15ft

Pre Class:

4) Sled Drag: 400m @ Bodyweight

Not for time. Should move smooth and steady. If you can’t maintain consistent movement, scale appropriately.

5) D-Ball Bear Hug Walking Lunge: 6 sets of 50ft

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

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