* Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM.

Class:

1) Box Jumps: 10 reps Every 2 minutes for 7 sets

Start at a comfortable Box Jump height. Build up higher as deemed fit. The goal is not to rebound these, but to work on aggressive hip extension, step down, and reset for each rep.

2) 3 Hang Power Clean + 3 Push Press: 1 Complex Every 2 minutes for 7 sets

Start at a comfortable weight. Build as heavy as deemed fit. No dropping out wide on any of the Power Cleans, focus on good footwork.

3) 4 rounds AQAP:

10 Squat Cleans 65/45

10 Burpee Lateral Bar Hops

Extra Work:

4) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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

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