Pre Class:

1) 20 minutes EMOTM: Odd, Deficit HSPU, Even, Weighted Pistol

Pick a deficit you can hit at least 3 reps on the minute. Weighted Pistols should be done with a Kettlebell, no more than 3 reps/leg/round.

Class:

2) 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.

3) 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.

4) 8 minute AMRAP:

800m Run

Max Muscle-ups

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

Post Class:

5) Hip Extension: 4 sets of 12

Rest 90 seconds between sets. Heavy as possible.

6) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

7) Run: 8 x 400m

Rest 90 seconds between intervals. Goal is fastest consistent pace.

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

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