*Raffle Prize Winners HERE

**Mike Molloy Nutrition Seminar Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

Pre Class:

1) 21 minute EMOTM:

1 – 100ft Dog Sled Push

2 – 7 Double Kettlebell Snatch

3 – 10-20 Calories Ski Erg

Pick efforts/loading you can maintain for all 7 rounds.

WOD:

2a) Hi-Hang Muscle Snatch + Snatch Push Press + Overhead Squat: Every 1:00 x 7 sets

Start light, build as heavy as deemed fit. Focus on quality of movement over loading.

2b) Hi-Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets

Continue to build loading from Part A.

2c) Hi-Hang Snatch x 2: Every 1:00 x 7 sets

Continue building your loading from Part B. No dropping the bar between reps. Both reps full Squat.

3) 5 rounds AQAP:

21 Wall Balls 20/14

15 Chest-to-bar Pull-ups

9 Deadlifts 275/185

Extra Work:

4) 5 sets of:

100ft Sandbag Carry 200/150

100ft Handstand Walk

20 Unbroken Toes-to-bar

Rest 3 minutes

Scale as needed, these should be quick interval efforts.

5) Bar Dips: 4 sets of 10

Rest 2-3 minutes between sets. Add load as deemed fit.

6) Kneeling Split Single Arm Dumbbell Press: 5 sets of 8/side

Rest 2-3 minutes between sets. Focus on movement quality over load.

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

https://www.youtube.com/watch?v=aYhN0KWIt38