* Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM.

Pre Class:

1) 20 minute EMOTM: Odd, Bar Muscle-ups, Even, 5 Single Arm Dumbbell Overhead Squat

Pick rep range on the Bar Muscle-ups that you can maintain and that won’t shred your hands. For the OHS perform 5 reps on one arm, then the next even minute 5 reps on the other arm, total of 25 reps/arm through this series.

2) 2-Stop Snatch Pull: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Pause below the knee for 3 seconds, above the knee for 3 seconds, then finish your pull. Build as heavy as possible. Use straps if you need them/have them. Goal is to work heavier than last week.

3) Hang Snatch: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Establish a heavy set for the day, that counts as 1 working sets, your other 4 sets should be at 80% of your days heaviest or higher. Use straps if you need them/have them. All reps are full Squat. Goal is to work heavier than last week.

Class:

4) Back Squat: 10 @ 60%, 8 @ 65%, 6 @ 70%, 6 @ 75%, 6 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets.

5) Front Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

6) 6 rounds AQAP:

400m Run

90 seconds Rest

Post Class:

7) Good Morning: 3 sets of 10

Rest 90 seconds between sets. Heavier than last week.

8) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

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

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