*New strength program starts Monday. Check it out HERE.

Pre Class:

1) 3-Stop Snatch Deadlift: 5 sets of 3

Rest 90-120 seconds between sets. Pause for 1-2 seconds below the knee, above the knee, at the high hang position, then come into full extension. Work as heavy as possible.

2) Hi-Hang Snatch: 1 rep EMOTM x 10 sets

Warm-up as needed. Focus for this should be positioning and speed, only go up in weight if the reps are dialed.

Class:

3) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Stop your Max Reps set if you hit 20 reps. Go at your last set with everything you have.

4) Back Rack Box Step-ups: 3 x 8/side @ 20″

Load only to a weight you can stand all the way through on the leading leg. Rest 90 seconds between sets.

5) 8 minute Up Ladder:

1 Power Cleans 205/135

1 Muscle-up

Then 2 + 2, 3 + 3, and so on until 8 minutes is up.

Post Class:

6) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

7) Hip Extension: 4 sets of 10

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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