Monday Sept 4th: Labor Day hours. 9:30am ONLY. Hero WOD!
Strength:
12 min EMOM
1 Snatch Grip Dead lift + 1 Hang Power Snatch + 1 Hang Squat snatch with 3 sec hold in bottom. Increase weight as you go.
Conditioning:
3 Rds
18 Hang Power Snatch (115/75)(95)65
15 KBS
12 HSPU
Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets
Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)
Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups