* Pull-up Clinic HERE

** Hoodie and T-Shirt Order HERE

*** The Open Is Coming HERE

Pre Class:

1) Overhead Squat: 5 sets of 5 @ 80% of 5RM + Additional Load

Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps.

2) Snatch: 3 sets of 1 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat.

WOD:

3) Snatch Pull (Deficit): 3 sets of 3 @ 95%

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Deficit should be 2-3″

4) Snatch Push Press: 3 sets of 3  @ 90%

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

5) 4 rounds AQAP:

10 Power Snatch 135/95

10 Strict Handstand Push-ups

Then…

100 Double-unders

Extra Work:

6) Weighted Chin-up: 5 sets of 5

Rest 90-120 seconds between sets. Heavy as possible.

7) Hip Thrusts: 3 sets of 15

Rest 90-120 seconds between sets. Heavy as possible.

8) 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.

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