*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) AQAP:

2000m C2 Ski

4000m C2 Row

6000m C2 Bike

For time, get after it.

2) Clean High-Pull + Hang Power Clean + Clean + Jerk: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop the bar after the Hang Power Clean and reset on the floor.

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

Build upon last week adding 5-10lbs. Use straps if you need them/have them. Reset on the floor between each rep.

4) Back Squat – Every 2:30:

10 @ 60-65%

8 @ 65-75%

8 @ 70-80%

8 @ 75-85%

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) 12 minute AMRAP:

15 Wall Balls 20/14

12 Toes-to-bar

9 Power Snatch 75/55

Scale as needed, movements should be primarily unbroken.

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

Rest 2-3 minutes betweens sets. Perform all reps on 1 leg before switching to the other. Use a box that puts you hip in line with your knee.

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