* Competitors Training Sessions HERE

** Winter Throwdown Volunteer Sign-up HERE

*** Fall/Winter Schedule Changes/Closings HERE

Pre Class:

1) 20 minute EMOTM: Odd, Toes-to-bar, Even, 5 High Box Jumps

Pick a rep range you can maintain for the Toes-to-bar, no more than 10 reps/round. Box Jumps should not be rebounded, reset between each rep.

2) Deficit Snatch Deadlift: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds. Deficit should be 2″. Use straps. Should be working around 100% of your 1RM Snatch. Goal for this though is positioning over loading. Goal is heavier than last week.

3) 3-Position Snatch: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Hi-Hang, Above the Knee, Floor. All full Squat. Use straps if you have them/need them. Goal is heavier than last week.

WOD:

4) Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%, 1 @ 103%

Warm-up as needed. Rest 90-120 seconds between sets. This is the big day, make sure you are prepared to hit your 103% both in body and mind.

5) Front Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75%

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

6) 7 minute Up Ladder:

1 Muscle-up

3 Wall Balls 30/20

Post Class:

7) Good Morning: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

8) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

9) Sled Drag: 6 x 50m

Heavy. Rest 60 seconds between sets.

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

Post Results/Thoughts To Comments