* The Importance of a Program. Read HERE

** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg.

Class:

1) Snatch Pull + Hang Power Snatch + Power Snatch + Snatch + Overhead Squat: 1 Complex Every 2 minutes for 7 sets

Start at around 60-70% of your 1RM Power Snatch. Build as heavy as deemed fit, but the focus should be on good clean movements. No dropping out wide. No dropping the bar between reps. Use straps if you have them/need them.

2) Clean Pull + Hang Power Clean + Power Clean + Clean + Jerk: 1 Complex Every 2 minutes for 7 sets

Start at around 60-70% of your 1RM Power Clean. Build as heavy as deemed fit, but the focus should be on good clean movements. No dropping out wide. No dropping the bar between reps.

3) 8 minute AMRAP:

5 Deadlifts 185/123

10 Pull-ups

20 Wall Balls 20/14

Extra Work:

4) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

5) Ring Rows: 4 sets of 10

Feet on 20″ Box. Add load if able. Rest 90-120 seconds between sets.

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

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