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, Pistol Squats

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. Pistol Squats no more than 5/side/round, if these are easy work on a more difficult variation.

Class:

5) 3 rounds AQAP:

800m Run

40 Wall Balls 20/14

20 Shoulder-to-Overhead 135/95

Rest 5 minutes

Post Class:

6) Good Morning: 3 sets of 15

Rest 90 seconds between sets. Heavy as possible.

7) Toes-to-bar: 3 sets of Max Reps

Rest 2 minutes between sets. The set ends when you lose your kip/come off the bar.

8) Sled Drag: 400m

Light. Focus on walking through your heels.

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

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