* Reminder that this Friday, the 20th, at 5:45 PM is bring a friend, drag every and anyone in.

** This Sunday, the 22nd, we will be hosting a Diane Fu seminar, the gym will be closed except for those that are attending the seminar. This means there is no Open Gym.

Class:

1) Snatch: Establish a 1RM

Build up and establish a 1RM Snatch for today. This should be a full Squat Snatch. Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed.

2) Clean and Jerk: Establish a 1RM

Build up and establish a 1RM Clean and Jerk for today. This should be a Squat Clean and Split Jerk. Warm-up as needed. Rest as needed between lifts. Take as many attempts as needed.

3) 10 minute AMRAP:

10 Toes-to-bar

15 Wall Balls 20/14

200m Run

Extra Work:

4) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk/Hold.

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

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments