* Going to the Games and T-Shirts HERE

Pre Class:

1) Football Bar Bench Press Mid Grip: 5 set of 7

Warm-up as needed. Rest 2-3 minutes between sets.

2) 20 minute EMOTM:

Movement 1 – 1-6 Bar Muscle-ups

Movement 2 – 5-10 GHD Sit-ups

Pick rep you can maintain for both movements for all 10 sets.

WOD:

3) Overhead Squat: 5 sets of 7

Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle.

4) Snatch Push Press: 3 sets of 7

Rest 90-120 seconds between sets. Goal is heavier than last cycle.

5) 3 rounds AQAP:

100m Sled Drag 140/105

10 Power Snatch 135/95

75 Double-unders

Extra Work:

6) Superman Position: Accumulate 3 minutes

Keep track of total time and attempts complete.

7) Skull Crushers: 4 sets of 10

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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