* Olympic Lifting class will be cancelled until after the CrossFit Games.

WOD:

1) Power Snatch + Snatch + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go.. Pick a rep count for Ring Rows that you can maintain for all 20 sets.

2) Power Clean + Clean + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go.. Pick a rep count for Ring Rows that you can maintain for all 20 sets.

3) 10 minute AMRAP:

15 Wall Balls 20/14

12 Single Arm Dumbbell Snatch 50/35

9 Knees-to-Armpits

Extra Work:

4) Hip Thrusts: 4 sets of 10

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

5) Run: 12 x 200m

Rest 90 seconds between intervals. Goal is fastest consistent pace.

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

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