Pre Class:

1) 3-Position Snatch: 7 sets

Warm-up as needed. Rest 90-120 seconds between sets. Order is Floor, Mid Thigh, Hi-Hang. Use straps if you need them/have them. Work no heavier than 70% of your 1RM Snatch. All reps full Squat.

2) Snatch Pulls: 4 sets of 3 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. First rep is from the floor, 2nd and 3rd rep are from 1″ off the floor, so no dropping the bar between reps. Use straps if you need them/have them.

3) Snatch Push Press: 5 sets of 5

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

WOD:

4) Front Squat: 7 Reps Every 2:30 for 6 sets

Warm-up as needed. Start at 65% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 6th set is a Max Reps sets done at 85% of your 7RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light.

5) 3 rounds AQAP:

21 Box Jump Overs 24/20

15 Hang Power Cleans 135/95

9 Burpee Lateral Bar Hops

Extra Work:

6) Glute Ham Raise: 4 sets of 6-10 reps

Rest 90-120 seconds between sets. Adding load/assistance as deemed fit.

7) Reverse Hyper: 3 sets of 20

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

8) Sled Drag: 400m @ Bodyweight

Goal is consistent movement, if you can’t maintain that, scale load appropriately.

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