Pre Class:

1) Jerks: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Perform these from the Rack, no using blocks. Goal is heavier than last week.

2) Touch and Go Clean: 3 sets of 5

Warm-up as needed. Rest 3 minutes or as needed between sets. Build as heavy as possible. Goal is heavier than last week.

3) Clean Pulls: 3 sets of 3 @ 90%+ of 1RM Clean

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

Class:

4) Back Squat: 4 @ 70%, 4 @ 75%, 4 @ 80%, 4 @ 85%

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

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

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

6) 10 minute Up Ladder:

1 Hang Squat Clean 205/135

1 Muscle-ups

Then 2 + 2, 3+ 3, 4 + 4, and so on until 10 minutes is Up

Post Class:

7) Banded Pull Throughs: 3 sets of 15

Rest 90 seconds between sets.

8) Hip Extension: 3 sets of 20-30 reps

Rest 90 seconds between sets. Add load if able.

9) Sled Drag; 4 x 100m

Moderate Load. Should be a continuous pace. Rest 60 seconds between sets.

10) 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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