I. Warm-up

Coach’s choice!

This month we are letting our coaches get creative and come up with their own warm-ups for their classes. We all come from different backgrounds and this gives them a chance to apply what they’ve learned and add their own flavor to our programming.

II. Lifting

Snatch for load:

Minute 01: 1 rep every 15 seconds @ 60%
Minute 02: Rest
Minute 03: 1 rep every 15 seconds @ 70%
Minute 04: Rest
Minute 05: 1 rep every 15 seconds @ 80%

Minute 06 & 07: Rest

Minute 08: 1 rep every 20 seconds @ 85%
Minute 09: 1 rep every 20 seconds @ 85%
Minute 10: 1 rep every 20 seconds @ 85%

This will be set on a one minute interval timer on the clock.

III. WOD

For Time:
12 Toes to Bar
20 Wallball shots
9 Toes to Bar
20 Wallball shots
6 Toes to Bar
20 Wallball shots
3 Toes to Bar
20 Wallball shots

The goal is to do this workout unbroken on all the reps. Go hard!

IV. Optional

15 minutes of handstand walk practice.

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