*Monday, September 2nd is Labor Day…There will be one class at 9:00 AM.

WOD:

Session A:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Push Press

Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Clean High-Pulls

Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Reset on the floor between reps, no touch and go. Build as heavy as deemed fit.

1c) 14:00 – 21:30 – Every 1:30 x 5 sets: 1 Clean and Jerk

Start around 70% of your 1RM. Build heavy if you’re feeling good, and if not keep the reps light and snappy. All reps full Squat and Split Jerk

2) Front Squat: 4 sets of 2

Rest 2-3 minutes between sets. These should be heavy working sets at 80%+.

3) Back Squat: 4 sets of 2

Rest 2-3 minutes between sets. These should be heavy working sets at 80%+.

4) “WZA 19.4”- AQAP:

150 Wall Balls 20/14

75 Toes-to-bar

May be broken up in any manner possible. I’m a proponent of getting a good chunk of T2B out of the way to start as that will be the movement that has the most muscular endurance failure. Get some of them while you can.

5) Reverse Hyper: 3 sets of 20

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

Session B:

1) C2 Bike – 10 sets of: 1000m @ Damper 1

Rest 1 minute between intervals. Perform at a 70-80% effort.

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