* Spring Clothing Order Here

** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here

WOD:

1) Below the Knee Hang Snatch + Hang Snatch + Overhead Squat: 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. If these movements are new to you, focus on reps over loading, perform 2-3 complex per 90 second block instead of one.

2) 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. If these movements are new to you, focus on reps over loading, perform 2-3 complex per 90 second block instead of one.

3) AQAP:

27-21-15 Wall Balls 20/14

21-15-9 Push-ups

15-9-3 Power Snatch 75/55

Extra Work:

4) Kettlebell Windmills: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible.

5) Wall Therapy Squats: 50 not for time

Take your time, this is a strength, flexibility and positioning drill.

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