Pre Class:

1) Back Squat: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Sets done at at least 80% or heavier.

2) Front Squat: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Sets done at at least 80% or heavier.

WOD:

 3) Snatch + Hang Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

4) Snatch Push Press: 5 reps Every 2:00 x 5 sets

This should be done as a continuation of your Snatches. Start around 70% or so of your 1RM Snatch. Build as heavy as deemed fit.

5) AQAP:

4 Legless Rope Climbs 15ft

20 Burpees

3 Legless Rope Climbs 15ft

20 Burpees

2 Legless Rope Climbs 15ft

20 Burpees

1 Legless Rope Climb 15ft

Extra Work:

6) Banded Pull Throughs: 100 reps for time

Keep track of sets used to complete. While this is for time, focus on stretch and positioning is number one priority.

7) Good Morning: 4 sets of 10

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

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 HERE

Old School!