* Games Week Schedule HERE.

** Athlete Contracts Due August 1st. Click HERE for more info.

Pre Class:

1) Jerk Dips: 4 sets of 3

Warm-up as needed. These should be at 110% of your 1RM Jerk and up. Rest 60 seconds between sets.

2) 20 minute EMOTM: Odd, Pistol Squats, Even, 5 Cycle Push Jerk

Pistol Squats no more than 5/side. If they are easy for you, work on some variation. Push Jerk start around 60% of your 1RM, build as heavy as deemed fit.

3) Hang Clean + Clean: 5 sets

Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 5 working sets.

4) Pause Back Squat: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Hold the bottom for 3 seconds on each rep.

 WOD:

5) 4 rounds AQAP:

10 Strict Handstand Push-ups

20 KB Swings 70/53

30 Wall Balls 20/14

400m Run

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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