* Monday, September 1st, there will be only ONE class at 9 AM

Class:

1) Power Snatch + Hang Snatch + Overhead Squat: 1 Complex Every 90 seconds for 8 sets

Warm-up as needed. Start at around 60% of your 1RM, build as heavy as you like. Hang Snatch is a full Squat.

2) Power Clean + Hang Clean + Jerk: 1 Complex Every 90 seconds for 8 sets

Warm-up as needed. Start around 60% of your 1RM, build as heavy as you like. Hang Clean is a full Squat, and the Jerk

should be a Split Jerk.

3) AQAP:

60 Pull-ups

60 Push-ups

Partition this however you deem fit.

Extra Work:

4) GHD Sit-ups: 3 sets of 20 reps

Rest 90 seconds between sets.

5) Run: 5 x 800m

Rest 3 minutes between intervals. Goal is fastest consistent pace.

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

Post Results/Thoughts To Comments