Pre Class:

1) 3-Stop Snatch Deadlift: 5 sets of 3

Rest 90-120 seconds between sets. Pause just below the knee, above the knee, at the high hang and then stand to extension. Repeat the motions back down, don’t drop the bar, don’t go limp on the way down, hold your tension and pause at each position. Work as heavy as possible.

2) Hi-Hang Snatch: 1 rep EMOTM x 10 sets

Warm-up as needed. Start around 60% of your Hang Snatch, build as heavy as you like, but the focus is on speed and movement quality, keeping the bar at the high hang.

Class:

3) Back Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85%

Warm-up as needed. Ret 90-120 seconds between sets. Last set should be everything you have in the tank.

4) Barbell Lunges: 3 sets 8/side

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. Alternate legs each rep.

5) 3 rounds AQAP:

5 Muscle-ups

10 Clean and Jerks 155/105

75 Double-unders

Post Class:

6) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

7) Hip Extension: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

8) Handstand Walk: 10 minutes Practice

Work towards a Handstand Walk. Have fun!

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

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