ANOTHER WEATHER ANNOUNCEMENT: 5am class is CANCELLED. 6am and 10am are as scheduled. Evening classes will depend on roads conditions at that time. We’ll inform you either here or on our Facebook page should we need to cancel. Remember, if you don’t sign up in Mind Body then the coach doesn’t know to show up, so please sign up in advance.


Hang Power Cleans
8×1 @ HFTD

Hang Clean
5×1 @ HFTD

Push Jerk
3×3 @ 1 RM Strict Press

Split Jerk
5×1 @ HFTD



5 Squat Clean & Split Jerk (145/185)
Row 500m


From the Master…
Using arch to hollow for effective TTB
Warm up: 200m row, 30s bar or ring hang, 10 wb pushups
Inchworm, frankenstein
Components of TTB: arch to hollow snap + hip flexor strength + hamstring flexibility

1. 4x: Arch to hollow wall ball toss; L or tuck hang, forward fold
2. 4x: Arch to hollow swing; L hold on box or parallettes: straddle stretch

3. Playtime: advanced TTB skill work: TTRings, Strict straddle TTB, pullover, linking TTB more effectively

4. GymWod: 3 rounds for time
15 TTB
15 Hand release pushups