*Membership Price Changes HERE

**Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM

Pre Class:

1) 18 minute EMOTM:

Minutes 1-3 – 10-20 Calories Ski Erg

Minutes 4-6 – 5/side Single Arm Dumbbell Overhead Squat

Minutes 7-9 – 100ft Heavy Farmers Carry

Pick loading/reps that you can maintain for the entire 2 cycles through.

WOD:

2) Snatch High-Pull + Above the Knee Hang Muscle Snatch + Snatch Balance: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

3) Snatch Pull + 2 Above the Knee Hang Power Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 1.

4) Snatch Deadlift + Above the Knee Hang Snatch + Pause Overhead Squat: Every 1:00 x 7 sets

Continue to build loading from Part 2.

5a) 3 rounds AQAP:

15 Toes-to-bar

15 Thrusters 75/55

15 Box Jump Overs 24/20

Rest 5 minutes

5b) 2 rounds AQAP:

25 Toes-to-bar

25 Thrusters 75/55

25 Box Jump Overs 24/20

Rest 5 minutes

5c) AQAP:

50 Toes-to-bar

50 Thrusters 75/55

50 Box Jump Overs 24/20

Extra Work:

6) 10-9-8…3-2-1 – AQAP: Unbroken Strict Handstand Push-ups

All sets unbroken, if you break, you must start that set back at rep 1.

7) Paralette Handstand Lowers: 5 sets of 3

Rest 90-120 seconds between sets. Lower yourself as slow as possible, kick down, and reset to the top position.

8) L-Sit: Accumulate 3 minutes

Keep track of time and attempts to complete.

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

https://www.youtube.com/watch?v=q0ffswUVoxA