Pre Class:

1) 20 minute EMOTM: Odd, 5 Cycled Push Jerk, Even, Chest-to-bar Pull-ups

For the Push Jerk start around 60% of your 1RM, build as heavy as you like. Pick reps for the Chest-to-bars that you can maintain.

2) Clean Pulls: 4 sets of 3 @ 100% +

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Work heavier than last week.

3) Jerk Balance: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Work heavier than last week.

4) Pause Front Squat: 7 sets of 1

Warm-up as needed. Rest 90-120 seconds between sets. No bounce. Work heavier than last week.

 Class:

5) 3 rounds – 5 minutes WORK – 2 minutes REST – AMRAP:

10 Push-ups

15 Kettlebell Swings 70/53

30 Double-unders

Extra Work:

6) Sled Drag: 400m

Light, focus on walking through your heels and on posterior chain activation.

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

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