Pre Class:

1) Hang Muscle Snatch: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Goal is to build heavier than last week. Use straps if you need/have them.

2) Snatch Balance: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Goal is to build heavier than last week.

3) Snatch: 1 rep EMOTM x 10 sets

Start at 60% of your 1RM, build as heavy as you like.

 Class:

4) Back Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Remember your additional load is the same as added the last two weeks and should be added to each set. If you’re comfortable, or have spotter arms, push the Back Squat squat to failure.

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

Rest 90 seconds between sets. Goal is to be heavier than last cycle. Perform all reps on one leg before switching to the other.

6) AQAP:

9 Squat Snatches 155/105

21 Burpee Lateral Bar Hops

6 Squat Snatches 155/105

15 Burpee Lateral Bar Hops

3 Squat Snatches 155/105

9 Burpee Lateral Bar Hops

Post Class:

7) Reverse Hyper: 4 sets of 15

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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