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. Goal is to build heavier than last week.

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. Goal is to build heavier than last week

3) 7 minute AMRAP:

100 Double-unders

50 Wall Balls 20/14

Max Muscle-ups

Extra Work:

4) High Box Jump: 10 minutes Practice

Spend this time building to a single high Box Jump.

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

Rest 90 seconds between sets. Heavy as possible. Don’t throw any “body english” into the movement.

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

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