* Don’t forget to check out our new classes. The Olympic Lifting class has moved to Friday at 3:30 PM, and we will be starting Yoga this Sunday at 9:00 AM. These classes don’t cost extra, they are deducted from your membership same as a normal class.

WOD:

1) Smolov Jr. – Week 2/Day 3 – Bench Press: 7 x 5 @ 80% + 5-10lbs

Warm-up as needed. Rest as needed.

2) 15 minutes EMOTM: 1 Snatch

Start at 60% and work up to whatever weight you feel comfortable. Goal is to build volume in the 70-85% range. 

3) 10 minutes EMOTM: 1 Clean and Jerk

Start at 60% and work up to whatever weight you feel comfortable. Goal is to build volume in the 70-85% range. 

4) 3 rounds AQAP:

7 Muscle-ups

10 Hang Squat Cleans

75 Double-unders

Sub for Muscle-ups is 2x in either a Push or a Pull movement, your choice.

5) Double Kettlebell Snatch: 4 x 10

Heavy as possible. Rest 90 seconds between sets.

6) Row: 8 x 500m

Rest 90 seconds between sets. Goal is to maintain 2K PR pace.

7) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

8) Reverse Hyper Hold: 5 x 5 @ 5 seconds

Weight if able. Rest 60 seconds between sets.

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

Post Results/Thoughts To Comments

First I want to say thanks to Adam and April for being a part of our amazing gym, and second bid them good luck moving back to North Carolina. April leaves today, Adam next week, say goodbye if you see him. Keep up the great work guys.