* New Classes starting June 6th HERE

WOD:

1) Hang Snatch + Below the Knee Hang Snatch + Snatch: Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. If these movements are new to you, focus on reps over loading, perform 2-3 complex per 90 second block instead of one.

2) Hang Clean + Below the Knee Hang Clean + Clean + Jerk: Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. If these movements are new to you, focus on reps over loading, perform 2-3 complex per 90 second block instead of one.

3) 5 rounds AQAP:

15 Knees-to-armpits

15 Wall Balls 20/14

15 Kettlebell Swings 53/35

Extra Work:

4) Kettlebell Windmills: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all 10 reps on one side before switching. Focus on positioning and range of motion over loading.

5) Wall Therapy Squats: 50 not for time

Take your time, this is a strength, flexibility and positioning drill.

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