* Monday, September 1st, there will be only ONE class at 9 AM

Pre Class:

1) 20 minutes EMOTM: Odd, Toes-to-bar, Even, 6 Burpee Lateral Box Jumps Over 24/20

Toes-to-bar should be no more than 10 reps. Focus on speed on the Burpee Jump Overs, attack them at a max effort pace.

Class:

2) Power Snatch + Hang Snatch + Overhead Squat: 1 Complex Every 90 seconds for 8 sets

Warm-up as needed. Start at around 60% of your 1RM, build as heavy as you like. Hang Snatch is a full Squat.

3) Power Clean + Hang Clean + Jerk: 1 Complex Every 90 seconds for 8 sets

Warm-up as needed. Start around 60% of your 1RM, build as heavy as you like. Hang Clean is a full Squat, and the Jerk

should be a Split Jerk.

4) AQAP:

30 Muscle-ups

Post Class:

5) Farmers Walk: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and number of drops.

6) GHD Sit-ups: 3 sets of 20 reps

Rest 90 seconds between sets.

7) Hip Extension: 3 sets of 20

Rest 90 seconds between sets. Add load if able.

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

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