* Monday, September 5th (Labor Day) there will be one class at 9 AM

WOD:

1) Snatch + Hang Power Snatch: Every 1:00 x 10 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) Clean + Hang Power Clean + 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) 7 minute AMRAP:

10 Power Snatch 75/55

5 Chest-to-bar Pull-ups

Extra Work:

4) Rope Climb: 10 minutes Practice

Work on any facet/skill to develop a Rope Climb.

5) D-Ball Bear Hug Carry: 400m

Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete.

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