Author: Jade

* Mats Olympic Class Is Cancelled This Tuesday, The 9th ** Fall/Winter Schedule Changes/Closings HERE Pre Class: 1) Snatch Pulls: 3 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Use straps if you need them/have them. 2) Hang Snatch + Snatch: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Use straps if you need them/have them. WOD: 3) Back Squat: 3 sets of 7 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 4) Front Squat: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 5) 5 rounds AQAP: 6 Power Cleans 185/123 12 Front Squats 185/123 36 Double-unders Extra Work: 6) Good Morning: 4 sets of 10 Rest 90 seconds between sets. Heavy as possible. 7) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. For results post detailed…

* 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 WOD: 1) Clean Pulls: 3 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Use straps if you need them/have them. 2) Hang Clean: 4 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 3) Jerk: 5 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Use blocks if you have them. 4) AQAP: 20 Clean and Jerks 205/135 30 Burpee Muscle-ups 20 Clean and Jerks 205/135 5) GHD Sit-ups: 3 sets of 30 Rest 90 seconds between sets. 6) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments