* Please note there will be construction (wall removal/rebuilding) starting 6/6/17, so things will be a little messy and tight in the bathroom areas. Please be patient with us, things are coming and will be done before we know it.

WOD:

1) Pause Snatch + Overhead Squat: Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of the catch position of the Snatch for 2-3 seconds before standing.

2) Clean Pull + Hang Clean: Every 1:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) 10 minute AMRAP:

12 Knees-to-armpits

9 Burpees

6 Dumbbell Squat Cleans 35/25

Extra Work:

4) Peg Board: 10 minutes Practice

Work on any facet of developing a Peg Board climb.

5) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets.

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