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: 2 @ 75%, 4 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): 5 sets of 4 @ 93%

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: 2 sets of 4 @ 87%, 2 sets of 3 @ 87%

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

5) AQAP:

25-20-15-10-5 Front Squats 135/95

5-4-3-2-1 Deficit HSPU

Ideally the Deficit should be done on Paralettes and head to floor, scale as needed to keep this a Met-con.

Extra Work:

6) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

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

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