* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.

WOD:

1) Hang Power Snatch: 3 Reps Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

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

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

3) AQAP:

15-12-9 Power Cleans 155/105

30-20-10 Pull-ups

Extra Work:

4) Band Pull Aparts: 100 reps

Switch between over and underhand every 10 reps.

5) Kettlebell Top/Bottom Walking Lunges: 4 sets of 6/side

Rest 90-120 seconds between sets. Hold a heavier Kettlebell at the Farmers position, and a lighter Kettlebell in the Front Rack position. Switch Kettlebell sides each set.

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