* Fall/Winter Schedule Changes/Closings HERE Open GYM from 7 AM-Noon Today

** Winter Throwdown Volunteer Sign-up HERE

WOD:

1) Snatch: 1 Rep EMOTM x 15 sets

Start at around 60% of your 1RM, build as heavy as deemed fit.

2) Clean and Jerk: 1 Rep Every 90 seconds x 10 sets

Start around 60% of your 1RM, build as heavy as deemed fit.

3) Back Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

4) Front Squat: 5 @ 65%, 5 @ 70%, 5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

5) 21-15-9 – AQAP:

Overhead Squats 95/65

Burpee-to-target

Pull-ups

Extra Work:

6) Hip Extension: 3 sets of 10

Rest 90 seconds between sets. Heavy as possible.

7) Stiff Leg Deadlift: 3 sets of 10

Rest 90 seconds between sets. Heavy as possible.

8) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments