* Memorial Day, Monday the 30th there will be 1 class at 9:00 AM

** New Classes starting June 6th HERE

WOD:

1) 2 T+G Power Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start at around 60% of your 1RM Snatch. Build as heavy as deemed fit.

2) Hang Snatch High-Pull: 5 sets of 5 @ 90%>

This should be done as a continuation of your Snatches starting at 10:00. Loading should be around 60-80% of your 1RM Snatch. Load only as heavy as you’re still able to get proper range of motion which should be bar to the sternum or higher.

3) 9 minute AMRAP:

6 Chest-to-bar Pull-ups

9 Deadlifts 155/105

12 Box Jump Overs 24/20

Extra Work:

4) Dumbbell Stiff Leg Deadlift: 4 sets of 15

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

5) Sled Drag: 400m @ Bodyweight

Scale as needed to ensure that this is 400m of continuous movement.

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