Author: Jade

Pre Class: 1) Football Bar Bench Press Wide Grip: 6 @ 70%, 6 @ 80%, 3 @ 90%, 2 @ 95% Warm-up as needed. Rest 2-3 minutes between sets. 2) Strict Press: 5 @ 65%, 4 @ 75%, 2×4 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 3) Ring Push-ups: 3 sets of 12 Rest 90-120 seconds between sets. Load as heavy as possible. Class: 4) Power Snatch: 1.1 Every 75 seconds for 10 sets Start at around 60% of your 1RM Power Snatch. Build as heavy as deemed fit. This should be 1 Power Snatch, then drop the bar, and reset for your 2nd Power Snatch. No Touch and Go. 5) Power Clean + 2 Push Jerk: 1 Complex Every 90 seconds x 8 sets Start at around 60% of your 1RM Power Clean or Push Jerk, whichever is lower of the two. Build as heavy as deemed fit. 6) 9 minute AMRAP:…

Pre Class: 1) 20 minute EMOTM: Odd, Toes-to-bar, Even, Pistol Squats Pick reps you can maintain for all 10 sets. No more than 10 Toes-to-bar and no more than 5 Pistol/Leg/Round. If you have really solid Pistols work on a variation, weighted, overhead, etc. 2) Snatch High-Pull: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Only build as heavy as you can maintain getting the bar up to your sternum. The goal for positioning should be shoulders back and in your toes at the top of the pull. Not looking for a “panda” pull. 3) Touch and Go Snatch: 3 sets of 5 Warm-up as needed. Rest 2-3 minutes, or as needed between sets. Goal should be to hit a max effort set of 5, your other 2 sets should be as close to this…