* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights.

WOD:

1) Hang Power Snatch: 3 Reps Every 1:15 x 8 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

2) Hang Power Clean: 3 Reps Every 1:15 x 8 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

3) 7 minute Up Ladder:

3 Dumbbell Squat Cleans 35/25

3 Pull-ups

Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

4) Band Pull Aparts: 100 reps not for time

Switch over and underhand every 10 reps. Focus is on positioning and activation not time.

5) Pistol Squats: 10 minute Practice

Work on any facet of a Pistol Squat…including mobility.

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