* Billing changes. Help CVCF. Please read here.

** 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 @ 80%

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 @ 110%

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

WOD:

4) Front Squat: 5 reps Every 2 minutes for 5 sets

Warm-up as needed. Start at around 60% of your 1RM. Build as heavy as deemed fit.

5) Back Squat: 5 reps Every 2 minutes fro 5 sets

This should be a continuation of Part 1, perform your first set of Back Squats at your last Front Squat load or heavier. Build as heavy as deemed fit.

6) 10 minute AMRAP:

15 Box Jump Overs 24/20

12 Kettlebell Swings 70/53

9 Toes-to-bar

Extra Work:

7) Hip Extension: 4 sets of 10

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

8) Chin-Up: 4 sets of 8-10 reps

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

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

Post Results/Thoughts To Comments