Pre Class:

1) Snatch: 5 sets of 1 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat.

2) Clean and Jerk: 5 sets of 1 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split.

WOD:

3) “Hawks”- AQAP:

1000m Row

50 Deadlifts 225/155

50 Thrusters 95/65

50 Box Jumps 30/24

50 Burpees

50/side Overhead Walking Lunges 45/25

100 Double-unders

Remember why you do what you do, it could be for any number of different reasons, but one of those reasons should be because you can. Come in and hit a hard workout, whether you knew Ryan and are doing it for him, doing it for someone else, or doing it because you can, because you have the body and mind to make the opportunity happen.

Extra Work:

4) Chest-to-bar Pull-ups: 50 for time

Keep track of total time and number of sets to complete.

5) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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

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