*WOD PATHS: An Explanation Of Our New Programming Structure HERE

Class:

1) Snatch: 12 minutes EMOTM x 1 Rep

Start at 60% of your 1RM. Build as heavy as you like. If you don’t have the mobility to Snatch properly, then don’t, follow the Fitness programming. All reps should be full Squat. Build as heavy as you like.

2) Clean and Jerk: 12 minutes EMOTM x 1 Rep

Start at 60% of your 1RM. Build as heavy as you like. All reps should be full Squat and Split Jerk.

3) 10 minute AMRAP:

40 Double-unders

10 Pull-ups

Extra Work:

4) Bar Muscle-ups: 10 minutes Practice

Work on any facet of a Bar Muscle-up. If you have them perform an EMOTM.

5) Hollow Rocks: 100 for time

Keep track of total time and attempts to complete.

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

Post Results/Thoughts To Comments