* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in.

** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym.

Class:

1) Clean and Jerk: Establish a 1RM

Build up and establish a 1RM Clean and Jerk for today. This should be a Squat Clean and Split Jerk. Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed.

2) Vertical Leap: Establish a Max

Use a gymnastics ring to establish a max vertical leap.

3) 10 minute AMRAP:

10 Wall Balls 14/8

15 Abmat Sit-ups

200m Run

Extra Work:

4) Hip Extension: 3 sets of 20

Rest 90 seconds between sets. Add load if able.

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

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