*Bring a Friend Workout Friday, October 3rd at 5:45 PM

Pre Class:

1) 20 minute EMOTM: Odd, Strict Handstand Push-ups, Even, Box Jump Overs 24/20

Pick rep range on the Handstand that you can maintain. Goal/standard is 10 reps/round, if you can do this than work to a deficit. For the Box Jumps Overs work on whatever style is fastest for you, no more than 10 reps/round.

2) 2-Stop Snatch Pull: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Pause below the knee for 3 seconds, above the knee for 3 seconds, then finish your pull. Build as heavy as possible. Use straps if you need them/have them. Goal is to work heavier than last week.

3) Hang Snatch: 5 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Establish a heavy set for the day, that counts as 1 working sets, your other 4 sets should be at 80% of your days heaviest or higher. Use straps if you need them/have them. All reps are full Squat. Goal is to work heavier than last week.

Class:

4) Back Squat: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @85

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

5) Front Squat: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80%

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

6) 9 minute AMRAP:

3 Power Cleans 22/155

9 Toes-to-bar

27 Double-unders

Post Class:

7) Good Morning: 4 sets of 8

Rest 90 seconds between sets. Heavier than last week.

8) Sled Drag: 6 x 50m

Heavy. Rest 60 seconds between sets.

9) 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.

Post Results/Thoughts To Comments