* The Importance of a Program. Read HERE

** Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg.

Class:

1) Back Squat: 10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit.

2) Front Squat: 5 @ 60%, 3×5 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit.

3) AQAP:

21 Power Snatch 65/45

400m Run

15 Power Snatch 65/45

400m Run

9 Power Snatch 65/45

400m Run

Extra Work:

4) Handstand Walk: 10 minutes Practice

Work on any facet of Handstand Walk/Hold.

5) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments