Wednesday, September 16th

Register For Class: https://get.mndbdy.ly/6zAE4INHH6

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.

STRENGTH:

Build to a Heavy Set of 3

Weighted Pull Ups

-Bent Over Rows

-Banded Pull Ups

**AFTER EACH SET DO 1-5 RING PUSH UPS**

WOD:

In 20:00 build to a heavy “Big Clean Complex”:

*All 12 reps must be done without putting the barbell down.

*Start at 45-50% of your 1RM Clean and Jerk

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Push Press (no rebend of knees)

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Push Jerk

High Hang Squat Clean

Hang Squat Clean

Squat Clean

Split Jerk/Push Jerk

Score: Heaviest Weight completed of all 12 reps

5 Rounds:

AMrAP 1:00 at each station

DO MORE. BE MORE. GIVE MORE. LIVE MORE.