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. Goal is to work heavier than last week.

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. Goal is to work heavier than las week.

Class:

3) Back Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Go for it on the last set. If you’re comfortable ditching the bar, go to failure.

4) Bulgarian Split Squat: 3 sets of 8/side

Rest 90 seconds between sets. Load as heavy as possible.

5) AQAP:

400m Run

30 Deadlifts 275/185

20 Burpee Box Jumps 30/24

400m Run

Post Class:

5) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

6) Hip Extension: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

7) Triple-unders: 10 minutes Practice

Try and figure them out 🙂

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

Post Results/Thoughts To Comments