* Winter Throwdown Judges meeting this Friday at 5:45 PM. If you’ve signed up at link HERE you need to be there for the meeting.

** Fall/Winter Schedule Changes/Closings HERE 

Pre Class:

1) Snatch Pull: 3 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible.

2) Hang Snatch: 4 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible.

WOD:

3) Front Squat: Establish a 1RM

Warm-up as needed. Rest 90-120 seconds between sets. Take no more than 3 attempts at your single.

4) Front Squat: 3 sets of 5 @ 75%

Rest 90-120 seconds between sets.

5) 7 minute Up Ladder:

3 Dumbbell Squat Cleans 50/35

3 Toes-to-bar

After 3 reps, then 6, and 9, and so on until 7 minutes is up.

Extra Work:

6) Good Morning: 4 sets of 10

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

7) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments