*Damon will be in tomorrow, Saturday the 9th to hang out and see people while we do a workout that we’ve jointly put together. For those who know Damon you all know he has been through a lot the last 4 years and he would love to see you all.

WOD:

1a) 0:00 – 7:30 – Every 1:30 x 5 sets:

1 Clean Pull +

1 Low Hang Clean High-Pull +

1 Low Hang Muscle Clean +

1 Push Press

Start around 50% of your 1RM and build as heavy as deemed fit.

1b) 7:30 – 15:00 – Every 1:30 x 5 sets:

1 Clean Pull +

1 Low Hang Power Clean +

1 Thruster

Continue to build loading from Part A.

1c) 15:00 – 22:30 – Every 1:30 x 5 sets:

1 Low Hang Clean +

1 Jerk

Continue to build loading from Part B.

2) AQAP:

42-30-18 Wall Balls 20/14

21-15-9 Hang Squat Cleans 95/65

Extra Work:

3) Wide Grip Cable Lat Pull-Down: 4 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

4) Double-unders: 10 minutes Practice

Goal should be to gain proficiency so you can get 100+ Unbroken reps.

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

Today will be Ian’s last day coaching before he makes the trip and move out to the West Coast. He’ll be teaching at 4:30 and 5:45 PM, come in and make some big classes and see him off!