Pre Class:

1) 20 minute EMOTM: Odd, Toes-to-bar, Even, Pistol Squats

Pick reps you can maintain for all 10 sets. No more than 10 Toes-to-bar and no more than 5 Pistol/Leg/Round. If you have really solid Pistols work on a variation, weighted, overhead, etc.

2) Snatch High-Pull: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Only build as heavy as you can maintain getting the bar up to your sternum. The goal for positioning should be shoulders back and in your toes at the top of the pull. Not looking for a “panda” pull.

3) Touch and Go Snatch: 3 sets of 5

Warm-up as needed. Rest 2-3 minutes, or as needed between sets. Goal should be to hit a max effort set of 5, your other 2 sets should be as close to this set as possible. Use straps if you need them/have them.

Class:

4) Back Squat: 6 @ 70%, 6 @ 80%, 3 @ 90%, 2 @ 95%

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

5) Front Squat: 5 @ 65%, 4 @ 75%, 2×5 @ 80%

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

6) “Death By”

Squat Clean 135/95

Perform 1 Rep the first minute, 2 Reps the second minute, and so on until you can no longer complete the reps within the minute

Extra Work:

7) Safety Bar Good Morning: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

8) Reverse Hyper: 4 sets of 15

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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