Pre Class:

1) Slow Snatch: 4 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Lift should be a 3 second pull to the mid-thigh, then explode from that point. Drop and reset between reps. Build as heavy as deemed fit.

2) Snatch Deadlift: 5 @ 110%, 5 @ 115%, 5 @ 120%

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

WOD:

3) Back Squat: Every 2:00 for 10 sets – 5-5-3-2-1-1-1-1-1-1

Warm-up as needed. Start around 60-70% of your 1RM. Climb as deemed fit. Establish a heavy single for the day, if it’s not your last set, than taper back down to 85-90% of your Max for day.

4) 3 rounds AQAP:

75 Double-unders

21 Pull-ups

12 Deadlifts 275/185

Extra Work:

 5) Safety Bar Good Morning: 4 sets of 10

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

6) Single Leg Kettlebell Deadlift: 3 sets of 10/side

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

7) Sled Drag: 400m @ Bodyweight

Focus on smooth and steady pace, if you can’t move continuously, scale loading.

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 HERE