*Thursday’s Programming Is A Changing HERE

**Parking Issues HERE

Pre Class:

1) Assault Bike: 15 x 1000m

Rest 60 seconds between efforts. Goal is maintainable efforts.

2) Snatch Pull +Hang Snatch High-Pull + Hang Power Snatch: 7 sets

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Use straps if you need them/have them.

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

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

WOD:

4) Front Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

Warm-up as needed. Add 2.5-5lbs to last week.

5) AQAP:

15 Dumbbell Burpees 50/35

20 Toes-to-bar

25 Dumbbell Power Clean 50/35

30 Toes-to-bar

35 Dumbbell Thrusters 50/35

Dumbbell Burpee standard is whole body on the floor, get the Dumbbells from Ground to Overhead anyway, anyhow.

Extra Work:

6) Dumbbell Overhead Walking Lunge: 6 sets of 50ft

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

7) Reverse Hyper: 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 HERE