* Fall Clothing Order going in 10/19/15. Read and Order HERE

 Pre Class:

1) Slow Snatch: 4 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Lift should be a 3 second pull to the mid-thigh, then explode from that point. Drop and reset between reps. Build as heavy as deemed fit.

WOD:

2) Deadlift: 5 sets of 5

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Perform these as touch and go repetitions. Rest 2-3 minutes between sets.

3) 3 rounds AQAP:

21 Wall Balls 30/20

15 Chest-to-bar Pull-ups

9 Power Snatch 115/75

Extra Work:

 4) Safety Bar Good Morning: 4 sets of 10

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

5) Single Leg Kettlebell Deadlift: 3 sets of 10/side

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

6) Sled Drag: 400m @ Bodyweight

Focus on smooth and steady pace, if you can’t move continuously, scale loading.

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