*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going.

**Fall/Winter Holiday Schedule HERE

WOD:

1) Clean High-Pull + Hang Power Clean + Clean + Jerk: 3×2 Every 2:00, 6×1 Every 1:30

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

2) Clean Pull: 5 Reps Every 2:00 x 3 sets

Build upon last week adding 5-10lbs. Use straps if you need them/have them. Reset on the floor between each rep.

3) 12 minute AMRAP:

12 Wall Balls 20/14

9 Toes-to-bar

6 Power Snatch 75/55

Extra Work:

4) Bar Pull-Over: 10 minutes Practice

Work on any facet of a Bar Pull-Over.

5) Front Rack Box Step-ups: 4 sets of 6/side

Rest 2-3 minutes betweens sets. Perform all reps on 1 leg before switching to the other. Use a box that puts you hip in line with your knee.

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