Pre Class:

1) Low Hang Snatch: 4 sets of 2

Warm-up as needed. Build as heavy as possible. All reps full Squat. No dropping the bar between reps. Use straps if you need them/have them.

2) Low Hang Clean: 4 sets of 2

Warm-up as needed. Build as heavy as possible. All reps full Squat. No dropping the bar between reps. 

WOD:

3) Front Squat: 5 reps Every 2 minutes for 5 sets

Warm-up as needed. Start at around 60% of your 1RM Front Squat. Build as heavy as deemed fit.

4) Back Squat: 5 reps Every 2 minutes for 5 sets

Start your first set at your heaviest Front Squat weight, build as heavy as deemed fit.

5) 7 minute Up Ladder:

3 Squat Cleans 95/65

3 Burpee Lateral Bar Hops

Then 6+6, 9+9 and so on until 7 minutes is up.

Extra Work:

6) Bar Muscle-ups: 10 minutes Practice

Work on any facet of a Bar Muscle-up. If you have them perform an EMOTM.

7) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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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