*Monday, September 2nd is Labor Day…There will be one class at 9:00 AM.

WOD:

1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Push Press

Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor.

1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Clean High-Pulls

Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Reset on the floor between reps, no touch and go. Build as heavy as deemed fit.

1c) 14:00 – 21:30 – Every 1:30 x 5 sets: 1 Clean and Jerk

Start around 70% of your 1RM. Build heavy if you’re feeling good, and if not keep the reps light and snappy. All reps full Squat and Split Jerk

2) AQAP:

100 Double-unders

75 Air Squats

50 Push-ups

25 Clean and Jerk 95/65

Extra Work:

3) D-Ball Bear Carry: 400m

Keep track of time and attempts to complete.

4) Single Arm Kettlebell Bottoms-up Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Focus on position over loading.

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