Bring a Friend Night/Free Trial Class TONIGHT at 6:30pm (different workout than the regular class.)

Power:
Clean and Jerk
Every 2:00 For 10 Rounds
1 Shankle Complex (1 Deadlift + 3 Shrugs From the Hang + 1 Hang Clean + 2 Split Jerks)
*Build Weight

WOD:
3 Rounds
1:00 Shuttle Runs (Lengths of Gym)
1:00 U.S.A. KB Swings
1:00 Box Jump Overs
1:00 Rest

Purpose of the Workout:
The first part of our WOD today is going to be the “Shankle Complex.” The purpose of this complex is to break down the clean and jerk and have the opportunity to work on each part while also challenging ourselves in terms of how much weight we are lifting.

The purpose of our WOD today is to get our heart rate up with three different movements that will be followed by 1:00 of rest. The rest is not very long so we will want to go out at a moderate pace and then try to hold on or even pick up that pace through the second and third rounds!