Pre Class:

1) Snatch: 3 sets of 1 @ 85%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat.

2) Snatch Pull: 3 @ 95%, 3 @ 100%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

3) Clean and Jerk: 3 sets of 1 @ 85%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split Jerk.

4) Clean Pull: 3 @ 90%, 2 @ 95%, 1 @ 100%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

WOD:

5) Back Squat: 5 Reps Every 2:00 for 7 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM 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.

6) 3 rounds AQAP:

 7 Muscle-ups

21 Thrusters 95/65

Extra Work:

7) Row: 10k

This should be a smooth ands steady pace, HR around 70-80% of Max.

8) Good Morning: 4 sets of 10

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

9) Sled Drag: 4 x 50m Drag/50m Pull

Rest 60 seconds between every 50m. Heavy as possible.

10) 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 HERE