*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) Floor Press: Establish a 1RM

Use your normal Bench Grip. Take as many attempts as needed, rest as needed.

2) Split Jerk: 3-3-3-3-3-3-3

Warm-up as needed. Establish a 3RM. Other sets should be within 75% of your Max. Rest 90-120 seconds between sets.

3) 6 minute AMRAP:

5 Clean and Jerks 165/113

10 Burpee Lateral Bar Hops

Work with a weight you can Power Clean and Push Jerk

4) Incline Dumbbell Bench Press: 4 x 6-8 reps

Rest 2 minutes between sets. Heavy as possible.

5) Superman Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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

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