* Competitors Training Sessions HERE

** Winter Throwdown Volunteer Sign-up HERE

*** Fall/Winter Schedule Changes/Closings HERE

WOD:

1) Snatch: 1 Rep EMOTM x 15 sets

Start at 60% of your 1RM build as heavy as deemed fit.

2) Clean: 1 Rep EMOTM x 15 sets

Start at 60% of your 1RM build as heavy as deemed fit.

3) AQAP:

50 Kettlebell Swings 53/35

30 Power Cleans 95/65

50 Kettlebell Swings 53/35

Extra Work:

4) Lateral Box Jumps: 10 minutes Practice

Work on our Lateral Box Jumps/Overs.

5) Stiff Leg Deadlift: 3 sets of 10

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