Pre Class:

1) Hang Clean + Clean: 5 sets

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week.

2) Jerk Dips: 4 sets of 3

Warm-up as needed. Rest 60 seconds between sets. 110%+ of your 1RM Jerk. Gaol is heavier than last week.

3) Pause Back Squat: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. 3 second Pause in the bottom. Goal is heavier than last week.

4) 20 minute EMOTM: Odd, Chest-to-bar Pull-ups, Even, Push Press x 3 reps

Chest-to-bar Pull-ups pick a rep count you can maintain, goal should be to work towards Butterfly if you don’t have them. Push Press start at 60% of your 1RM, build as heavy as deemed fit.

Class:

5) 5 rounds – 3 minute AMRAP – 1 minute Rest:

3 Strict Handstand Push-ups

6 Power Snatch 115/75

9 Burpee Lateral Bar Hops

Post Class:

6) Hip Thrusts: 4 sets of 8

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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