*Mike Molloy Nutrition Seminar Here

**Games Fundraiser Here

***All showers are good to go (although construction isn’t completely finished). Please note we are making an effort to keep our bathrooms spaces clean, if you leave your soap, shampoos, towels behind they will be disposed of.

WOD:

1) Snatch: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat.

2) Clean and Jerk: 1 Rep Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat.

3) 5 rounds AQAP:

400m Run

15 Overhead Squats 65/45

Extra Work:

4) Strict Pull-up: 10 minute EMOTM

Use assistance as needed. Pick a rep count you can maintain for all 10 sets.

5) Sumo Stance Good Morning: 3 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

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