* 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) 20 minutes EMOTM: Minutes 1-10, 2 Halting Jerk, Minutes 11-20, 1 Jerk,

Start at around 60% of your 1RM Jerk for you Halting Jerks. Build as heavy as deemed fit. Your Jerks should all be at the weight of your max set of Halting Jerks and heavier.

2) 10 minute AMRAP:

10 Push-ups

10 Toes-to-bar

10 Kettlebell Swings 70/54

Extra Work:

4) Row: 4 x 500m

Rest 2 minutes between intervals. Goal should be fastest consistent pace.

4) Sled Drag: 400m @ Bodyweight

Focus should be on a steady pace, and walking through your heels working to activate your posterior chain as much as possible.

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

Post Results/Thoughts To Comments

A big congratulations to all of our amazing athletes that competed at the Vermonster this past weekend. You all did amazing, and I hope the event challenged you and pushed you to want to continue to develop and succeed with your training.