* Saturday, September 20th is our 4 Year Anniversary Party. Potluck style, we are providing a pig and a keg. Party starts at 5:00 PM.

Class:

1) Power Snatch + Snatch + 2 Overhead Squats: 1 Complex Every 2 minutes for 7 sets

Start around 60% of your 1RM Power Snatch. Build as heavy as deemed fit. Work to make sure your footwork doesn’t change among any of the movements.

2) Power Clean + Clean + 2 Jerks: 1 Complex Every 2 minutes for 7 sets

Start at around 60% of your 1RM Power Clean. Build as heavy as deemed fit. Both Jerks should be Split Jerks.

3) 4 rounds AQAP:

10 Squat Cleans 95/65

10 Burpee Lateral Bar Hops

Extra Work:

4) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

5) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90 seconds between sets. Heavy as possible. Make sure you keep the movement strict.

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

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