*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family.

WOD:

1) Power 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) Power Clean + Hang Power Clean + 2 Jerks: 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) 10 minute AMRAP:

15 Knees-to-armpits

12 Overhead Squats 65/45

9 Box Jump Overs 24/20

Extra Work:

4) Kipping Handstand Push-up: 10 minute EMOTM

Pick a rep count you can maintain. DO NOT SCALE RANGE OF MOTION. If you can’t do these, then work on Handstand Lowers.

5) Pausing Single Arm Dumbbell Rows: 5 sets of 6/side

Rest 90-120 seconds between sets. Heavy as possible. Pause at the chest for 3 seconds each rep.

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