* As of this week our bathroom renovations should be going full swing. The expected timeline is approximately 8 weeks. We don’t have a detailed timeline of the project, so please bare with us, we will keep you updated as best we can. By July we should have two nicely renovated bathrooms, with 6 showers, and approximately double the space…showers won’t be touched for at least 2-3 weeks (as of 5/15).

Pre Class:

1) Run: 6 x 800m

Rest 3 minutes between sets. Run @ 20-30 second pace slower than your mile PR (so 10-15 seconds slower per 800m).

2) Back Squat: 3 sets of 3

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

WOD:

3) Power Snatch + Hang Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

4) Power Clean + Hang Clean: Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

5) AQAP:

50 Toes-to-bar

50 Power Snatch 75/55

50/40 Calories Assault Bike

Extra Work:

6) Sled Drag: 400m @ Bodyweight

Smooth and steady, focus on walking through your heels. Not for time.

7) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets.

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