* Olympic Lifting class will be cancelled this Friday, the 11th. It will be back on the following week.

**WOD PATHS: An Explanation Of Our New Programming Structure HERE

Pre Class:

1) Hi-Hang Clean: 5 sets of 3

Try to work heavier than last week. This should be a vertical clean, i.e. once the Hang position is established the shoulders  should not come in front of the bar. Rest 90-120 seconds between sets.

2) 3 Jerk Dips + 2 Halting Jerks: 5 sets

Warm-up as needed. Build as heavy as possible, establish a max set. Ensure that your 4 non max sets are within 80% of your max for the day. Rest 90-120 seconds between sets.

Class:

3) Back Squat: 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

4) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets.

5) AQAP:

800m Row

40 Handstand Push-ups

20 Overhead Squats 155/105

Post Class:

6) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

7) Row: 2 x 1800m

Rest 3 minutes between intervals. Row @ your 2K pace.

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

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