*Kristi is Leaving HERE

**Games Fundraiser Here

***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. 

WOD:

1) Snatch High-pull + Muscle Snatch + 2 Pause Overhead Squats: Every 1:30 x 7 sets

Warm-up as needed. Start light, this should be more about technique and positioning, not load. Reset on the floor between the High-pull and Muscle Snatch. Pause in the bottom of the Squat for 2-3 seconds.

2) Clean + Low Hang Clean + Jerk: Every 1:30 x 7 sets

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

3) 3 rounds AQAP:

400m Run

10 Thrusters 95/65

3 Rope Climbs 15ft

Extra Work:

4) Double-unders: 10 minutes Practice

Goal should be to work to 100 unbroken.

5) Sled Drag: 400m

Use a load that you can move continuously for all 400m.

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