*Membership Price Changes HERE

**Monday, September 4th, Labor Day there will be ONE (1) class at 9:00 AM

WOD:

1) Snatch High-Pull + Above the Knee Hang Muscle Snatch + Snatch Balance: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Snatch Pull + 2 Above the Knee Hang Power Snatch: Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch Deadlift + Above the Knee Hang Snatch + Pause Overhead Squat: Every 1:00 x 7 sets

Continue to build loading from Part 2.

4) 10 minute AMRAP:

15 Box Jump Overs 24/20

12 Thrusters 65/45

9 Toes-to-bar

Extra Work:

5) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

6) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

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

https://www.youtube.com/watch?v=q0ffswUVoxA