Pre Class:

1) Football Bar Bench Press Wide Grip: 5 sets of 5

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

2) 20 minutes EMOTM: Odd, 1-10 Strict Pull-ups, Even, 200m Run

Pick reps ranges you can maintain for al 10 rounds. 

WOD:

3) Overhead Squat: 5 sets of 7

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

4) Snatch Push Press: 3 sets of 7

Rest 2-3 minutes between sets. Heavy as possible.

5) 21-15-9 – AQAP:

Power Cleans 165/115

Box Jump Overs 30/24

Extra Work:

6) Barbell Roll-Outs: 4 sets of 10

Rest 90-120 seconds between sets.

7) Dumbbell Overhead Tricep Curl: 4 sets of 15

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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