* All classes are cancelled this weekend for the CF Gymnastics Cert. There will be open gym Saturday and Sunday from 7:00-8:30 AM, there will be a workout programmed so come in!

** This is a de-load week, volume will be significantly lower.

Pre Class:

1) 20 minute EMOTM:

Odd – 10 Toes-to-bar

Even – 10 Medball Cleans 20/14 + 10 Wall Balls 20/14

Scale reps/weight as needed so you can complete all 10 rounds.

WOD:

2) Power Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) Power Clean + Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

4) “DT” – 5 rounds AQAP:

12 Deadlifts 155/105

9 Hang Power Cleans 155/105

6 Shoulder-to-Overhead 155/105

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

https://www.youtube.com/watch?v=B6jQI8jtDls