*Schedule for this weekend. We are having our Winter Throwdown this weekend. Friday night there will be no 5:45 PM Class. Saturday there will be no classes. Sunday there WILL BE Open Gym.

WOD:

1) Split Jerk: 3-3-3-3-3-3-3

Warm-up as needed. Establish a 3RM. Your other 6 sets should be within 75% of your max for the day. Rest 90-120 seconds between sets.

2) 6 minute AMRAP:

5 Clean and Jerks

10 Burpee Lateral Bar Hops

You should be working with a weight you can Power Clean and Push Jerk.

Extra Work:

3) Bar Muscle-ups: 10 minutes EMOTM

Pick a rep count you can maintain for all 10 minutes.

4) Superman Position: Accumulate 3 minutes

Keep track to total time and attempts to complete.

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

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