Pre Class:

1) Snatch: 4 sets of 2 @ 70%

Rest 90-120 seconds between sets. Drop and reset between each rep.

2) Snatch Pulls: 3 sets of 5 @ 80%

Rest 2-3 minutes between sets. Use straps if you need them/have them.

WOD:

3a) Front Squat: 1 Rep EMOTM x 10 sets

Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Pause for 3 seconds in the bottom. Build as heavy as deemed fit.

3b) Back Squat: 1 RepEMOTM x 5 sets

Start at your heaviest Front Squat or heavier. Pause for 3 seconds in the bottom. Build as heavy as deemed fit.

3c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets

These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each rep. This should be a total of 3 minutes of each forward alternating step-ups, and 3 minutes of Lateral Over the Box Step-ups. Pieces 3a, 3b, 3c, should be done as one continual 21 minute piece.

4) AQAP:

100m-75m-50m Sled Drag 160/115

15-12-9 Power Snatch 115/75

75-50-25 Double-unders

Extra Work:

5) 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.

Post Results/Thoughts To Comments