* The Importance of a Program. Read HERE

** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg.

Pre Class:

1) Snatch High-Pull: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. Use straps if you have them/need them.

2) Snatch: 1 Rep EMOTM x 12 sets

Warm-up as needed. Start at 60% of your 1RM and build as heavy as deemed fit.

Class:

3) 20 minute AMRAP:

200m Run

15 Pull-ups

10 Shoulder-to-Overhead 135/95

Post Class:

4) Good Morning: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

5) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90 seconds between sets. Heavy as possible. Keep it strict.

6) Band Pull-Aparts: 100 not for time

Break into as many sets as you need. Alternate Over and Underhand every 10 reps.

7) 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