* Mats Olympic Class Is Cancelled This Tuesday, The 9th

** Fall/Winter Schedule Changes/Closings HERE

WOD:

1) Snatch Pull + Hang Snatch: 1 Complex EMOTM x 12 sets

Start at around 60% of your 1RM, build as heavy as deemed fit.

2) Clean Pull + Hang Clean + Jerk: 1 Complex Every 90 seconds x 12 sets

Start at around 60% of your 1RM, build as heavy as deemed fit.

3) 8 minute AMRAP:

8 Burpee Box Jumps Overs 24/20

8 Power Snatch 65/45

8 Pull-ups

Extra Work:

4) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90 seconds between sets. Heavy as possible.

5) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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

Post Results/Thoughts To Comments