*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going.

**Fall/Winter Holiday Schedule HERE

WOD:

1) Row: 20 x 250m @ 2K Pace

Rest 60 seconds betweens intervals.

2) Power Clean + Clean + Hang Clean + Jerk: Every 1:30 x 10 sets

Warm-up as needed. Start around 60% of your max Clean and Jerk. Build as heavy as deemed fit. Drop the bar after the Power Clean and reset on the floor. No dropping the bar between the Clean and Hang Clean.

3) Clean Pull: 5 Reps Every 2:00 x 3 sets

Reset on the floor between each rep. Work slightly heavier than last week.

4) Back Squat – Every 2:30:

10 @ 60-65%

10 @ 60-70%

8 @ 65-75%

8 @ 70-80%

Pick weights based upon feel.

5) Front Squat – Every 2:30:

5 @ 60-65%

5 @ 60-70%

2×5 @ 65-75%

Pick weights based upon feel.

6) 10 minute AMRAP:

21 Box Jump Overs 24/20

15 Chest-to-bar Pull-ups

9 Burpees

Scale as needed.

7) Front Rack Box Step-ups: 4 sets of 6/side

Rest 2-3 minutes between sets. Perform all reps on one side before switching to the other. Work heavier than last week. Setup box so hip and knee are in line.

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