Class:

1) Power Snatch + Hang Squat Snatch + Overhead Squat: Every 90 seconds for 8 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. No dropping the bar between reps.

2) Power Clean + Hang Squat Clean + Jerk: Every 90 seconds for 8 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. No dropping the bar between reps.

3) 8 minute AMRAP:

800m Run

Max Chest-to-bar Pull-ups

Don’t game the Run, treat it as a max effort, then accumulate as many C2B’s as you can in the remainder of the time.

Extra Work:

4) Rebounding Box Jumps: 10 minutes Practice

If you have them perform an EMOTM, if not practice the skill, start low.

5) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90 seconds between sets. Heavy as possible. Be strict, don’t throw your body/hips into this.

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

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