*Damon will be in today, Saturday the 9th to hang out and see people while we do a workout that we’ve jointly put together. For those who know Damon you all know he has been through a lot the last 4 years and he would love to see you all.

WOD:

1) 15 minute EMOTM:

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

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

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

Drop and reset between reps. Keep the weight fixed for the 3 minute cycle, and then change load accordingly as deemed fit.

2) Clean Power Shrugs: 3 sets of 5 @ 110-130% of 1RM Snatch

Rest 2-3 minutes between sets. Use straps if you have them. Add 10-20lbs from last week.

3) AQAP:

21 Bar Muscle-ups

1500m C2 Bike

9/side Dumbbell Squat Snatch 100/70

Scale as needed.

4) AQAP:

10-20-40 Burpee Box Jumps 24/20

10-20-40 Deadlifts 185/135

200-400-800m Run

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