*Membership Price Changes HERE

**Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM

Pre Class:

1) Run – 5 sets of:

800m Easy

800m Moderate

No rest between sets. Goal should be to build your Easy pace so that by the 5th round the Easy and Moderate Pace are the same. Moderate Pace should be the same throughout.

2) Front Squat w/Chains: 5 sets of 3

Warm-up as needed. Rest 2-3 minute between sets. You choose the chain weight. Build as heavy as deemed fit.

WOD:

3) Clean High-Pull + Above the Knee Hang Muscle Clean +Strict Press: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

4) Clean Pull + Above the Knee Hang Power Clean + Front Squat + Push Press: Every 1:00 x 7 sets

Continue to build loading from Part 1.

5) Clean Deadlift + Above the Knee Hang Clean + 2 Split Jerks: Every 1:00 x 7 sets

Continue to build loading from Part 2.

6) AQAP:

800m Run

50 Chest-to-bar Pull-ups

30 Squat Cleans 135/95

Extra Work:

7) D-Ball Bear Hug Reverse Lunge: 4 sets of 10/side

Rest 2-3 minutes between sets. Heavy as possible. Perform all reps on 1 side before switching to the other.

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