Pre Class:

1) Snatch Push Press: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Heavier than last week.

2) Tempo Snatch Deadlift: 3 sets of 3 @ 110%+ of Max Snatch

Warm-up as needed. Rest 90-120 seconds between sets. Tempo should be 2 seconds up, 1 second pause, 2 seconds down. 110% is goal weight, if you can’t maintain proper positioning bring the load down as deemed appropriate. Use straps if you have them/need them. Heavier than last week.

3) Snatch: 1 rep EMOTM x 10 sets

Warm-up as needed. Start at approximately 60% of your 1RM, build as heavy as deemed fit.

 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 and Cycle 3, it should be the same load as last week. Push your Max Reps set to failure.

5) Barbell Split Squats: 3 sets of 8/side

Warm-up as needed. Rest 90 seconds between sets. Heavier than last cycle.

6) 7 minute Up Ladder:

3 Thrusters 155/105

3 Muscle-ups

6+6, 9+9 and so on until 7 minutes is Up

Post Class:

7) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

8) Glute Ham Raise: 5 sets of 5

Rest 90 seconds between sets. Add load/assistance as deemed fit.

9) Overhead Pistol Squat: 10 minutes Practice

Work on any facet of the movement including mobility.

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

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