*Bring a Friend Workout Friday, October 3rd at 5:45 PM

Pre Class:

1) Power Snatch: 1 Rep EMOTM x 15 sets

Warm-up as needed. Start around 60% of your 1RM Power Snatch. Build as heavy as deemed fit, but the goal is not to max out unless your feeling really good. Work to accumulate as many reps at 80-90% as possible.

2) Power Clean + Push Jerk: 1 Rep Every 90 seconds x 10 sets

Warm-up as needed. Start around 60% of your 1RM Power Clean/Push Jerk whichever is lower of the two. Build as heavy as deemed fit, but the goal is not to max out unless your feeling really good. Work to accumulate as many reps at 80-90% as possible.

WOD:

3) Back Squat: 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets.

4) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. 

5) 3 rounds AQAP:

400m Run

21 Hang Power Snatch 75/53

12 Chest-to-bar Pull-ups

Post Class:

6) Single Leg KB Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. Goal is heavier than last week.

7) Hip Extension: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

8) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

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

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