The volume was high last week as we continue to build work capacity with body weight movement as well as longer duration workouts for competition. This is also done in order to prep for 2-4 workouts in a day. We will continue to work in undulating waves. As volume decreases, intensity will increase…

10 week until fall brawl – please stay tuned for updates as to when to register. It sells out quick.

Olympic:
1.) Power Snatch: 2r @70% / 1r x 3s @80%

2.) Power Clean: 3r x 2s @70%

3.) Clean & Jerk: 2r + 1r @80% / 1r + 1r x 3s @90%

Strength:
1.) Strict Press: All weights are based of 90% of the estimated 1RM from last week (ex – your estimated 1RM is 455 x .9 = 410 – so your percentages for today’s work is based off 410lbs)
5r @ 65%
5r @ 75%
5+R @ 85%

Skill (optional for non Fall Brawlers:
3 Rounds not for time:
– 20 yd Hand Stand Walk or 20 Shoulder Taps
– 10 Pistols (wtd/ assisted/ free)
– 5 Hang to Inverted on Rings

WOD:
6 min AMRAP
– 3 MU (Sub Banded)
– 6 Ring Dips (full ROM)
– 9 T2B

Accessory:
– Tricep Pull Over Extension 3 x 15