* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it. 

There will be no hot water from 10:00 AM – 4:00 PM Thursday, June 22nd

WOD:

1) Power Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) 21-15-9 – AQAP:

Hang Power Clean + Push Jerk 135/95

75 Double-unders

With the barbell 1 rep is a Hang Power Clean into a Push Jerk, you can’t do the 21 Hang Power Cleans and then the 21 STOH.

Extra Work:

4) AQAP:

15 Rope Climbs 15ft

30 Strict Ring Dips

60 Alternating Pistol Squats

Scale as needed.

5) Wall Facing Strict Handstand Push-up: 10 minute EMOTM

You pick the reps and whether you want to go to a deficit.

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

https://www.youtube.com/watch?v=Q-0n80WdLKw