*Olympic Class will be cancelled this Friday @ 3:30

Pre Class:

1) Snatch: 2×2 @ 70%, 4×1 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. All reps should be full Squat.

2) Clean and Jerk: 2×2 @ 70%, 4×1 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. All reps should be full Squat and Split Jerk.

Class:

3) Front Squat: Establish a 1RM

Take as much time, as much rest, and as many attempts to establish a current 1RM.

4) Back Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75%

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

5) 3 rounds AQAP:

400m Run

20 Shoulder-to-Overhead 135/95

Post Class

6) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

7) Row: 5 x 500m

Rest 10 seconds between intervals. Row @ your 2K pace.

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

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