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Remember, there is no class tomorrow(Saturday) due to the in-house comp.

A1. Muscle Snatch + Hang power Snatch + Pause Overhead Squat – 1+1+1 x 5, Start at 60% and go up in weight each set. When you fail, drop weight by 10-15# and complete the sets. Pause for 5 seconds at the bottom of the overhead squat. If you are new to this movement, use this time to practice
A2. WOD Choices:
“Alpha”
13-12-11-10-9-8-7-6-5-4-3-2-1
Pull-Ups
Run 100 meters after each set of pull-ups

“Bravo”
7-6-5-4-3-2-1-6-5-4-3-2-1
Pull-Ups
Run 100 meters after each set of pull-ups

“Charlie”
AMRAP 11
3 Pull-ups
Run 100 meters

“Delta”
AMRAP 11
6-10 ring rows
Run 100 meters