* Monday, September 7th, Labor Day, there will be one class at 9 AM.

Pre Class:

1) Overhead Squat: 5 sets of 1

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

2) Jerk: 1 Rep EMOTM x 15 sets

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

WOD:

3) 5 Push Press + 15-30 second Hollow Position Hold: Every 2:00 for 10 sets

Warm-up as needed. Reference 8/5//15 for Push Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Hollow Hold that you can maintain for all 10 sets.

4) 5 rounds AQAP:

25 Kettlebell Swings 70/53

25-37.5-50m Shuttle Run

This is done as an out and back to the 25m, then 37.5m, and finally 50m, totaling a 50m, 75m, and 100m run.

Extra Work:

5) Row: 5 x 1000m

Rest 3 minutes between intervals. Goal is fastest consistent paces.

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