*Fall/Winter Holiday Schedule HERE

**Reminder that there will be some price changes as of 1/1/18 for some members HERE

WOD:

1) Clean and Jerk: 3 Reps Every 2:00 x 3 sets, 2 Reps Every 1:30 x 6 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset the bar between reps. All reps full Squat and Split.

2) Push Press: 5 Reps Every 2:00 x 3 sets

Reference last week for loading. Look to work a little heavier than last week.

3) 10 minute AMRAP:

15 Push-ups

12 Power Cleans 95/5

9 Bar Facing Burpees

Extra Work:

4) Bounding Box Jump: 10 minutes Practice

Work on getting a bounding/rebounded Box Jump.

5) Overhead Lunge: 4 sets of 8/side

Rest 2-3 minutes between sets. Build from last weeks loading.

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