* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting.

** Fall/Winter Schedule Changes/Closings HERE 

Pre Class:

1) Bench Press: Establish a 1RM

Warm-up as needed. Rest as needed. Take as many attempts as needed.

WOD:

2) Hang Power Snatch + Power Snatch: 5 sets

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

3) Hang Power Clean + Power Clean + Push Jerk: 5 sets

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

4) 12-9-6 – AQAP:

Deadlifts 315/225

Bar Muscle-ups

Extra Work:

5) Dumbbell Bench Press: 3 sets of 8-10 reps

Rest 90-120 seconds between sets. Heavy as possible.

6) Dumbbell Floor Press: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments