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*** Open 15.5 with Redline and Party after here.

Pre Class:

1) Halting Snatch: 5 sets of 2

Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between reps. Pull the bar from the floor to just below the knee and pause for 2-3 seconds, then Snatch. All reps full Squat.

2) Jerk: 5 sets of 3 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets. Ideally don’t use blocks unless you have to.

3) Snatch Pull: 4 sets of 4 @ 105%

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

WOD:

4) Back Squat: Establish a 1RM

Warm-up as needed. Take as many attempts as needed. Rest as needed between lifts.

5) 7 minute Up Ladder:

3 Power Clean + Push Jerk 95/63

3 Box Jump Overs 24/20

After the round of 3, then move to 6, 9, 12 and so on.

Extra Work:

6) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load if able.

7a) Strict Pull-ups: 4 sets of 5

Weight heavy as possible. After performing your 5 reps go immediately into 7b.

7b) Bent Over Landmine Row Neutral Close Grip: 4 sets of 20

Heavy as possible. Use a weight that you can keep strict for 13-16 reps, and then have to throw a little leg drive into. After each round of 7a and 7b rest 2-3 minutes.

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

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