* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE.

** Graze CSA. Check out it HERE.

Pre Class:

1) 20 minutes EMOTM: Odd, Pistol Squats, Even, Muscle-ups

Pick a rep count you can maintain for both movements, no more than 5 rep/side/round for Pistols. Muscle-ups are Ring, if you don’t have them, don’t sub Bar Muscle-ups, work for a Ring Muscle-up.

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. Goal is heavier than last week.

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. Goal is heavier than last week.

4) Pause Front Squats: 5 sets of 3

No bounce. Build as heavy as possible. Rest 90-120 seconds between sets. Goal is heavier than last week.

Class:

5) 4 rounds AQAP:

200m Run

20 Shoulder-to-Overhead 135/95

20 Chest-to-bar Pull-ups

20 Front Squats 135/95

Rest 5 minutes

After each round rotate the 4 movement to the Front, so the 2nd round should go Front Squat, Run, STOH, PU, 3rd Round start PU, Front Squat, and so on.

Extra Work:

6) Banded Pull Throughs: 3 sets of 15

Rest 90 seconds between sets.

7) L-Sit: Accumulat 2 minutes

Keep track of total time and attempts to complete.

8) Sled Drag: 400m

Light. Focus on walking through the heels.

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

Post Results/Thoughts To Comments