Pre Class:

1) 20 minutes EMOTM: Odd, Rope Climb, Even, Bar Muscle-ups

Pick reps that you can maintain. If you are planning on doing this you will need to come in at 10:30 to do so.

2) Low Hang Clean: 5 sets of 2

Deadlift the bar up, then come down to just a few inches off the floor. No dropping the bar between reps. All reps full squat. Rest 2-3 minutes between sets.

3) Halting Jerk: 2 reps EMOTM x 10 minutes

Warm-up as needed. Build as heavy as you feel comfortable. The goal should be speed, technique, etc. for these.

4) Pause Front Squats: 5 sets of 3

No bounce. Build as heavy as possible. Rest 90-120 seconds between sets.

Class:

5) AQAP:

Run 1 mile

50 Burpee Lateral Bar Hops

30 Shoulder-to-Overhead 155/105

Post Class:

6) Banded Pull Throughs: 3 sets of 15

Rest 90 seconds between sets.

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

Post Results/Thoughts To Comments

https://www.youtube.com/watch?v=VIZIRWggKDI