*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM

**Help Support Damon HERE

WOD:

1) Every 1:30 x 7 sets: 2 x Snatch Pull + Hang Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between each complex.

2) Every 1:30 x 7 sets: Clean Pull + Hang Clean + Clean + Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset on the floor between the Hang Clean and Clean.

3) “Rahoi” – 12 minute AMRAP:

12 Box Jumps 24/20

6 Thrusters 95/65

6 Bar Facing Burpees

Extra Work:

4) Front Plank: Accumulate 5 minutes

Keep track of time and attempts to complete.

5) Cable Pull Throughs: 3 sets of 30

Rest 2-3 minutes between sets. Focus on position/activation over loading.

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