Pre Class:

1) Halting Snatch: 4 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar between each rep. Pause just below the knee for 2-3 seconds then finish the left. All reps full Squat.

2) Halting Clean: 4 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar between each rep. Pause just below the knee for 2-3 seconds then finish the left. All reps full Squat.

WOD:

3) Front Squat: 7 Reps Every 2:30 for 4 sets

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

4) Back Squat: 7 reps Every 2:30 for 4 sets

Start at your last set of Front Squats. Build as heavy as deemed fit.

5) 5 rounds AQAP:

10 Power Cleans 135/95

10 Alternating Front Rack Lunges 135/95

10 Burpee Lateral Bar Hops

Extra Work:

6) Hip Thrusts; 4 sets of 10

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

7) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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.

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