* Holiday Schedule HERE

Pre Class:

1) Jerks: 4 sets of 3 @ 80-85%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Clean Pulls: 3 @ 100%, 2 sets of 3 @ 110%

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them.

WOD:

3) Front Squat: 3 Reps Every 1:30 for 10 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 11/9/15 for loading.

4) 3 rounds AQAP:

75 Double-unders

50 Abmat Sit-ups

10 Hang Squat Cleans 135/95

Extra Work:

5) 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 HERE

https://www.youtube.com/watch?v=uN71yHJqWWQ

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