Pre Class:

1) 3-Position Snatch: 4 sets

Warm-up as needed. Rest 2-3 minutes between sets. All reps full Squat. Order is High Hang, Above the Knee, Below the Knee Hang. Use straps if you need them/have them.

2) 3-Position Clean: 4 sets

Warm-up as needed. Rest 2-3 minutes between sets. All reps full Squat. Order is High Hang, Above the Knee, Below the Knee Hang.

WOD:

3) Front Squat: 5 reps Every 2:00 for 5 sets

Warm-up as needed. Start around 65% of your 1RM. Goal is to hit heavier weights than last cycle. Reference 4 weeks back.

4) Back Squat: 5 reps Every 2:00 for 5 sets

Start where you finish on your Front Squats. Goal is to hit heavier weights than last cycle. Reference 4 weeks back.

5) 3 rounds AQAP:

400m Run

30 Wall Balls 20/14

20 Hang Power Cleans 135/95

Extra Work:

6) Face Pulls: 100 not for time

Break up into as many sets as you need. Make sure these are slow and controlled focusing on upper back activation.

7) Weighted Pistol Squat: 10 minutes Practice

Work on any style of a Weighted Pistol Squat.

8) 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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