* Mats Olympic Class Is Cancelled This Tuesday, The 9th

** Fall/Winter Schedule Changes/Closings HERE

Pre Class:

1) Strict Press: Establish a 1RM

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

WOD:

2) Snatch Pull + Hang Power Snatch: 1 Complex EMOTM x 12 sets

Start at around 60% of your 1RM, build as heavy as deemed fit.

3) Clean Pull + Hang Power Clean + Push Jerk: 1 Complex Every 90 seconds x 12 sets

Start at around 60% of your 1RM, build as heavy as deemed fit.

4) 8 minute AMRAP:

8 Burpee Box Jumps Overs 24/20

8 Power Snatch 95/65

8 Pull-ups

Extra Work:

5) Dumbbell Piston Press: 4 sets of 6-8 reps/side

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

6) Dumbbell Overhead Tricep Curl: 4 sets of 12

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