* 6 Year Anniversary Party Saturday October 1st from 5-10 PM. We’re smoking a pig, bring a side dish or beverage.

Pre Class:

1) Run:

4 sets of…100m + 400m + 800m

1 minute rest between intervals. 3 minutes between sets.

You pick the pacing. Run your 100m, the following 400m and 800m should be done at the exact same pace. Don’t run too fast for the first 100m. Learn to feel your pace and something that you’ll be able to sustain. 5200m total running. Workout courtesy of Chris Hinshaw.

2) Snatch: 7 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. All reps are full Squat. Drop and reset between reps. Establish a 3RM for the day, your other 6 working sets should be at 80%> of the day’s 3RM>.

3) Clean and Jerk: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. All reps are full Squat. Drop and reset between reps. Establish a 3RM for the day, your other 6 working sets should be at 80%> of the day’s 3RM>.

WOD:

4) Front Squat:

@ 0:00 – 7 Reps

@ 3:00 – 7 Reps

@ 6:00 – 3 Reps

@ 8:00 – 3 Reps

@ 10:00 – 3 Reps

Warm-up as needed. Start around 60% of your 1RM and climb as deemed fit. Reference 9/2/16 for loading.

5) Front Rack Box Step-ups:

@ 12:00 – 5 reps/side

@ 14:00 – 5 Reps/side

@ 16:00 – 5 Reps/side

@ 18:00 – 5 Reps/side

This should be done as a continuation of your Front Squats. Perform to a box that puts your knee in line with the hip joint. Perform all 5 reps on one side before switching to the other.

6) AQAP:

21-15-9 Overhead Squats 155/105

6-4-2 Rope Climbs 15ft

Extra Work:

7) Dog Sled Push: 6 x 50m

Rest 90-120 seconds between sets. Heaviest you can push Unbroken.

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