* Monday, September 1st, there will be only ONE class at 9 AM

Pre Class:

1) 2-Stop Clean Pulls: 3 sets of 3

Pause below the knee for 2-3 seconds, above the knee for 2-3 seconds then finish the pull. Rest 90-120 seconds between sets. Work only as heavy as you can hold back position. Goal is heavier than last week.

2) Touch and Go Power Clean: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Work as heavy as possible…it is encouraged that you work only to the limitations of proper footwork, i.e. no dropping out wide. Goal is heavier than last week.

3) Halting Jerk: 5 sets of 3

Rest 90-120 seconds between sets. Hold each Jerk for 3 seconds in the bottom of the dip. Work as heavy as possible. Goal is heavier than last week.

Class:

4) Front Squat: Establish a 1RM

Warm-up as needed. Take as many attempts as needed. Rest as needed between lifts.

5) Front Squat: 3 sets of 5 @ 70%

Rest 90 seconds between sets.

6) 10 minute AMRAP:

10 Thrusters 135/95

200m Run

Post Class:

7) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90 seconds between sets.

8) Reverse Hyper: 3 sets of 20

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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