*Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down.

WOD:

1) Every 1:30 x 7 sets: 2 Hang Snatch High-Pulls + Hang Muscle Snatch + Hang Power Snatch + Overhead Squat

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

2) Every 1:30 x 7 sets: Hang Clean High-Pull + Hang Muscle Clean + Hang Power Clean + Thruster

Start around 50% of your 1RM. Build as heavy as deemed fit.

3) 5 rounds of – 1 minute ON – 1 minute OFF:

10 Pull-ups

Max Thrusters 95/65

Extra Work:

4) Rope Climb: 15 for time

Scale as needed. If this takes you any longer than 10 minutes then cap yourself there.

5) L-Sit: Accumulate 2 minutes

Keep track of time and attempts to complete.

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