* Pull-up Clinic HERE

** Hoodie and T-Shirt Order HERE

*** The Open Is Coming HERE

Pre Class:

1) Overhead Squat: 5 sets of 5 @ 80% of 5RM + Additional Load

Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps.

2) Snatch: 2 sets of 2 @ 65%, 3 sets of 1 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat.

WOD:

3) Snatch Pull (Deficit): 3 sets of 3 @ 84%

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Deficit should be 2-3″

4) Snatch Push Press: 4 sets of 4 @ 77%

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

5) 3 rounds for Max Reps:

60 seconds Max Calories Rowed

30 seconds Rest

60 seconds Max Kettlebell Swings 70/53

30 seconds Rest

60 seconds Max Rope Climbs 15ft

30 seconds Rest

Extra Work:

6) Weighted Chin-up: 5 sets of 5

Rest 90-120 seconds between sets. Heavy as possible.

7) Hip Thrusts: 3 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments

Getting you ready for the Open!