*Stop in Saturday morning the 29th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE

WOD:

1) 2 Hang Muscle Clean + 2 Push Press: Every 1:00 x 5 sets

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

2) Hang Power Clean + Hang Squat Clean + Jerk: Every 1:00 x 10 sets

Continue on a running clock from Part 1 and continue building loading. No dropping the bar between Cleans.

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

Perform this as a continuation of your Clean Complex. Reference two weeks ago for loading or start around 60% of your 1RM Clean.

4) 10 minute AMRAP:

20 Kettlebell Swings 53/35

40 Double-unders

Extra Work:

5) Handstand Push-ups: 10 minutes Practice

Strict or Kipping. Perform an EMOTM if you have them.

6) Waiters Walk: 6 x 50m

Rest 60 seconds between sides. Perform with Kettlebells.

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