Pre Class:

1) Overhead Squat: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week.

2) Snatch Pull: 3 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Should be done at 100%+ of your 1RM Snatch. Use straps if you need/have them. Goal is heavier than last week.

3) Hang Snatch: 1 rep EMOTM x 10 reps

Warm-up as needed. Work at 60%>.

Class:

4) Back Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. If comfortable it is encouraged that you push the lifts to failure.

5) Barbell Split Squats: 3 x 8/side

Rest 90-120 seconds between sets. Perform all reps on one leg before switching to the other. Goal is heavier than last cycle.

6) 3 rounds AQAP:

7 Front Squats 205/135

14 Toes-to-bar

50 Double-unders

Post Class:

7) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

8) Good Morning: 4 sets of 6

Rest 90 seconds between sets. Heavier than last week.

9) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Walk/Hold.

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

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