* Next Programming Block HERE

** Fall Clothing Order going in 10/19/15. Read and Order HERE

Pre Class:

1) Snatch: 1 Rep Every 1:00 for 12 sets

Warm-up as needed. Start at 60% of your 1RM. Build no heavier than 90%. Goal is as many reps as possible in the 75-85% range. All reps full squat.

2) Behind the Neck Jerk: 1 Rep Every 1:00 for 15 sets

Warm-up as needed. Start at 60% of your 1RM. Build as heavy as deemed fit. These should be done in a Jerk Grip.

WOD:

3) Front Squat: 10 Reps Every 3:00 for 5 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light.

4) 10 minute AMRAP:

10 Squat Cleans 95/65

30 Double-unders

Extra Work:

5) Box Jumps: 25 @ 30-48″

These are not for time. Take your time working through them and reseting between reps. Change height of box as deemed fit/comfortable.

6) Glute Ham Raise: 4 sets of 6-10 reps

Rest 90-120 seconds between sets. Adding load/assistance as deemed fit.

7) Reverse Hyper: 3 sets of 20

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

8) Sled Drag: 400m @ Bodyweight

Goal is consistent movement, if you can’t maintain that, scale load appropriately.

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

https://www.youtube.com/watch?v=80n-w9JUORg