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) Power Snatch + Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reps should be done Touch and Go, no dropping the bar between reps.

4) Hang Snatch High-Pulls: 5 sets of 5 @ 60%>

This should be done as a continuation of your Snatches. Use straps if you need them/have them. Load as heavy as possible, but range of motion should be at a minimum bar to sternum.

5) 5 rounds AQAP:

21 Wall Balls 30/20

12 Burpees

3 Rope Climbs 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) Sled Drag: 400m

Light. Focus on walking through your heels.

9) 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