Pre Class:

1) Snatch Push Press: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible.

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.

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 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2.

5) Box Step-ups: 3 sets of 8/side @ 20″

Warm-up as needed. Rest 90-120 seconds between sets. Goal is to build heavier than last cycle. Box height should put you roughly so that the crease of your hip is at your knee. Perform all 8 reps on one side before switching to the other.

6) AQAP:

800m Run

12 Power Snatches 155/105

400m Run

9 Power Snatches 155/105

200m Run

6 Power Snatches 155/105

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/needed.

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

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