* Pull-up Clinic HERE

** Hoodie and T-Shirt Order HERE

*** The Open Is Coming HERE

Pre Class:

1) Snatch: 4 sets of 2 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. Drop the bar and reset between reps.

2) Jerk: 2 sets of 3 @ 85%, 2 sets of 2 @ 85%

Warm-up as needed. Rest 90-120 seconds between sets. Ideally don’t use blocks.

3) Clean Pull (Defecit 2-3″): 3 sets of 3 @ 95%

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

WOD:

4) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week.

5) 10 minute AMRAP:

10 Burpee-to-target

15 Kettlebell Swings 70/53

20 Wall Balls 20/14

Extra Work:

6) Strict Fat Bar Chest-to-bar Pull-ups: 4 sets of 6-10 reps

Rest 90-120 seconds between sets. Add load if able. Keep it strict.

7) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

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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