* 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) Snatch + Hang Snatch x 2: Every 1:30 x 7 sets

Warm-up as needed. Start around 60% of your 1RM. No dropping the bar between the Snatch and Hang Snatch, drop after the Hang Snatch and reset for the 2nd complex. Build as heavy as deemed fit.

2) Clean + Hang Clean + Front Squat + Jerk: Every 1:30 x 7 sets

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

3) 3 rounds AQAP:

20 Hang Power Cleans 65/45

30 Wall Balls 20/14

40 Double-unders

Extra Work:

4) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

5) Sotts Press: 4 sets of 10

Rest 90-120 seconds between sets. Focus is on positioning over load.

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