*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going.

**Fall/Winter Holiday Schedule HERE

WOD:

1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets

Warm-up as needed. Start around 50-60% of your 1RM. Snatch. Build as heavy as deemed fit. Drop and reset between the Doubles for the first 3 sets.

2) Power Snatch: 1 Rep Every 1:00 x 7 sets

Continue to build loading from Part 1.

3) Snatch: 1 Rep Every 1:00 x 7 sets

Continue to building loading from Part 2.

4) 10 minute AMRAP:

6 Squat Cleans 95/65

9 Burpees

12 Toes-t0-bar

Extra Work:

5) Handstands: 10 minutes Practice

Work on any facet of getting upside down, walking, push-up, freestanding hold, etc.

6) Kettlebell Z-Press: 4 sets of 10

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

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