* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.

Pre Class:

1) Run: 3 sets of

500m @ Moderate/Fast

500m @ Easy

400m @ Moderate/Fast

400m @ Easy

300m @ Moderate/Fast

300m @ Easy

Rest 3 minutes between sets. Fast is no faster than your mile pace. Workout courtesy of Chris Hinshaw.

2) Tempo Back Squat: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. 3 second Descent.

WOD:

3) Hang Power Snatch: 3 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

4) Power Clean + Hang Power Clean + Power Clean + Push Jerk: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

5) 15-12-9 – AQAP:

Power Cleans 225/155

Muscle-ups

Extra Work:

6) Kettlebell Top/Bottom Walking Lunges: 4 sets of 6/side

Rest 90-120 seconds between sets. Hold a heavier Kettlebell at the Farmers position, and a lighter Kettlebell in the Front Rack position. Switch Kettlebell sides each set.

7) Dog Sled Push: 6 x 50m

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

8) 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