*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE

WOD:

1) 15 minute EMOTM:

Minute 1 – 1x (1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Squat Snatch)

Minute 2 – 2x (1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Squat Snatch)

Minute 3 – 3x (1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Squat Snatch)

Each complex should be performed as a complex, no dropping the bar, you may drop on minutes 2 and 3 when there are multiple complexes. Keep the weight fixed through the 3 minute cycle and then go up or down as deemed fit.

2) Low Hang Snatch High-Pull: 3 sets of 5

Rest 2-3 minutes between sets. Heavy as possible (bar should be getting to sternum area). Use straps if you need them/have them. Add 5-10lbs from last week.

3) 12-9-6 – AQAP:

Single Arm Dumbbell Overhead Squat Left Arm 100/70

Single Arm Dumbbell Overhead Squat Right Arm 100/70

Paralette Handstand Push-ups

Scale as needed.

4a) 0:00 – 7:00 – 7 minute EMOTM:

15 Wall Balls 20/14

3 Power Cleans 225/155

Scale as needed.

4b) 7:00 – 14:00 – 7 minute EMOTM:

5 Hang Power Snatch 135/95

1 Rope Climb 15ft

Scale as needed.

4c) 14:00 – 21:00 – 7 minute EMOTM:

7 Thrusters 135/95

7 GHD Sit-ups

Scale as needed.

5) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale loading as needed for desired stimulus.


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