Pre Class:

1) 20 minutes EMOTM: Odd, Pistol Squats, Even Strict Handstand Push-ups

Pick reps you can maintain over the course of the 10 sets. No more than 5 Pistols/leg/round.

2) Low Hang Clean: 5 sets of 2

Ret 2-3 minutes between sets. No dropping the bar between reps. Set is initiated by coming to the top of a Deadlift, then coming down 3-4″ off the floor. Goal is heavier than last week.

3) Halting Jerk: 2 reps EMOTM x 10 sets

Warm-up as needed. Build as heavy as possible. Hold the pause for 2 seconds on each rep. Goal is heavier than last week.

4) No Bounce Pause Front Squat: 5 sets of 3

Rest 90-120 seconds between sets. Goal is heavier than last week.

Class:

5) AQAP:

100 Calories Rowed or 1 mile Run

80 Wall Balls 20/14

60 Chest-to-bar Pull-ups

40 Kettlebell Swings 70/53

Pick whichever you struggle with more, Row or Run.

Post Class:

6) Banded Pull-throughs: 3 sets of 15

Rest 90 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc.

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