* Competitors Training Sessions HERE Reminder there is no 5:45 PM Class Tonight

** Winter Throwdown Volunteer Sign-up HERE

*** Fall/Winter Schedule Changes/Closings HERE

Pre Class:

1) Football Bar Bench Press Wide Grip: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

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

2) Strict Press: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80%

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

3) Snatch: 1 Rep EMOTM x 15 sets

Start at 60% of your 1RM, build as heavy as deemed fit.

4) Clean and Jerk: 1 Rep Every 90 seconds for 10 sets

Start at 60% of your 1RM, build as heavy as deemed fit.

WOD:

5a) 3 rounds AQAP:

20 Deadlifts 185/123

20 Handstand Push-ups

Rest 5 minutes

5b) 3 rounds AQAP:

20 Shoulder-to-Overhead 135/95

20 Burpee Lateral Bar Hops

Rest 5 minutes

5c) AQAP:

9-7-5 Hang Power Snatch 135/95

50 Double-unders

Post Class:

6) Ring Rows: 3 sets of 15

Rest 90-120 seconds between sets. Feet on 20″ Box. Add load if able.

7) Supinated Pendlay Row: 3 sets of 10

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

8) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

9) Sled Drag: 400m

Light. Focus on walking through your heels.

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

Post Results/Thoughts To Comments