* Games Week Schedule HERE.

** Athlete Contracts Due August 1st. Click HERE for more info.

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: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + 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 Lunges: 3 x 8/side

Rest 90-120 seconds between sets. Alternate legs each repetition. Goal is heavier than last cycle.

6) AQAP:

8 Deadlifts 155/115, 7 Power Cleans 155/115, 6 Power Snatch 155/115

8 Pull-ups, 7 Chest-to-bar Pull-ups, 6 Bar Muscle-ups

6 Deadlifts 155/115, 5 Power Cleans 155/115, 4 Power Snatch 155/115

6 Pull-ups, 5 Chest-to-bar Pull-ups, 4 Bar Muscle-ups

4 Deadlifts 155/115, 3 Power Cleans 155/115, 2 Power Snatch 155/115

4 Pull-ups, 3 Chest-to-bar Pull-ups, 2 Bar Muscle-ups

Extra Work:

7) Good Morning: 4 sets of 6

Rest 90 seconds between sets. Heavier than last week.

8) Reverse Hyper: 4 sets of 15

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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