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

WOD:

1) Power Snatch + Hang Snatch + Overhead Squat: Every 1:30 x 7 sets

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

2) Power Clean + Hang Clean + Jerk: Every 1:30 x 7 sets

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

3) 8 minute Up Ladder:

4 Knees-to-armpits

4 Alternating Single Arm Dumbbell Snatch 50/35

Workout goes 4+4, 8+8, 12+12, 16+16, and so on until 8 minutes is up.

Extra Work:

4) Kettlebell Windmills: 4 sets of 10/side

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

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