*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) Power Snatch + Snatch + Hang Snatch: 3×2 Every 2:00, 6×1 Every 1:30

Warm-up as needed. Start around 60% of your max Snatch. Build as heavy as deemed fit. Drop the bar after the Power Snatch and reset on the floor. No dropping the bar between the Hang Snatch and Snatch.

2) Snatch Pull: 5 Reps Every 2:00 x 3 sets

Reset on the floor between each rep. Work slightly heavier than last week.

3) 21-18-15-12 – AQAP:

Dumbbell Thrusters 35/25

Pull-ups

Extra Work:

4) Rope Climb: 10 minute EMOTM

You choose the reps, if you’re can’t perform 1 on a minute, then you this as time to practice the movement.

5) Sumo Stance Good Morning: 4 sets of 15

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

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