Schedule Updateย
Daylight Savings is This Sunday – Don’t forget to set your clocks one hour ahead for Sunday’s Class!
Warm-up
30/20 Calorie Bike
Then
10 – 8 – 6
-BB Snatch High Pulls*
-PVC or Barbell Sotts Press**
-BB Roll Out
*Round 1 – Pockets
Round 2 – Top of Knee
Round 3 – Mid Shin
**Last Round – Front Rack Sotts Press
WOD
At 0:00
30 Power Snatches 95|65
40|30 Calorie Bike
30 Toes to Bar
30 Thrusters
At 14:00
20 Power Snatches 115|75
30|20 Calorie Bike
20 Toes to Bar
20 Overhead Squats
At 24:00
10 Power Snatches 135|95
20|15 Calorie Bike
10 Toes to Bar
10 Back Squats
Level 2- 75|55, 95|65, 115|75
Level 1- 55|35, 65|45, 75|55
ADV -115|75, 135|95,155|105
*Coaches Note – First set of snatches should be light enough that you could do 3 sets max.
MOD WOD
At 0:00
30 Power Snatches 95|65
40|30 Calorie Bike
60 Sit-ups
40 Back Rack Lunges
At 14:00
20 Power Snatches 115|75
30|20 Calorie Bike
40 Sit-ups
30 Back Rack Lunges
At 24:00
10 Power Snatches 135|95
20|15 Calorie Bike
20 Sit-ups
20 Back Rack Lunges
Level 2- 75|55, 95|65, 115|75
Level 1- 55|35, 65|45, 75|55
ADV -115|75, 135|95,155|105
Extra Work
21 HSPUs
3 Rope Climbs
15 HSPUS
3 Rope Climbs
9 HSPUs
3 Rope Climbs
ADV – Strict & Legless
Scale to dumbbell strict press and 3-2-1 climbs or 12-9-6 Strict Pull Ups