Pre Class:

1) Hang Muscle Snatch: 5 sets of 3

Warm-up as needed. Rest 90 seconds between sets. Build heavier than last week. Use straps if you need them/have them.

2) Snatch Balance: 5 sets of 3

Warm-up as needed. Rest 90 seconds between sets. Build heavier than last week.

3) Snatch: 1 rep EMOTM x 10 sets

Start at 60% of your 1RM. Build as heavy as deemed fit.

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 the same weight you added to your Back Squats last week and is added to all 3 sets.

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

5) Barbell Lunges: 3 sets of 8/side

Warm-up as needed. Rest 90-120 seconds between sets. Goal is to go heavier than last cycle. Alternate reps each leg.

6) AQAP:

10, 8, 6, 4, 2 Shoulder-to-Overhead 185/123

15, 12, 9, 6, 3 Burpee Lateral Bar Hops

Post Class:

7) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

8) Good Morning: 4 sets of 8

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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