Pre Class:

1) 2-Stop Snatch: 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Pull the bar to just below the knee hold for 3 seconds, then pull to mid thigh and hold for 3 seconds, then Snatch. Drop, reset, and repeat. Build as heavy as deemed fit. 

2) Snatch Pull: 5 @ 100%, 5 @ 105%, 5 @ 110%

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

WOD:

3a) Pause 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) Pause 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) 3 rounds AQAP:

5 Power Snatch 155/105

7 Muscle-ups

75 Double-unders

Post Class:

5) Stiff Leg Deadlifts: 3 sets of 10

Rest 90-120 seconds between sets. Loading is important, but positioning and stretch are number one priority.

6) Hip Extension: 4 sets of 15

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

7) Reverse Sled Drag: 8 x 50m

Heavy. Rest 60 seconds between sets.

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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