*OLYMPIC CLASS WILL BE CANCELLED THIS FRIDAY @ 3:30

Class:

1) Snatch: 2 reps Every 75 seconds for 10 sets

Start at approximately 60% of your 1RM Snatch. These should all be full Squat. If you don’t have the proper mobility to do a full Snatch but want to work on the Snatch and do have the mobility required to do a safe Power Snatch than perform a Power Snatch instead. Build as heavy as you like. You should be dropping the bar between reps and focusing on a  nice tight start and reset.

2) Clean: 2 reps Every 75 seconds for 10 sets

Start at approximately 60% of your 1RM Clean. These should all be full Squat. Build as heavy as you like. You should be dropping the bar between reps and focusing on a  nice tight start and reset.

3) 8 minute AMRAP:

8 Pull-ups

8 Hang Squat Cleans 75/53

8 Burpees

The recommended scaling for today if you can’t do a Pull-up is the Ring Row, to mix up the stimulus and also give you a quicker transition time in what should be a fast paced workout.

Extra Work:

4) Handstand Push-ups: 10 minutes Practice

Work on any facet of a Handstand Push-up, Hold, or Walk. If you have one of them perform an EMOTM.

5) Hollow Rocks: 100 for time

Keep track of total time and attempts to complete.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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