Pre Class:

1) 20 minutes EMOTM: Odd, Muscle-ups, Even, 1 Stone-to-Shoudler/side

Start light with the stone if you’ve never done it before. If you can’t perform a Ring Muscle-ups work on something to develop them, don’t sub a Bar Muscle-up.

2) Power Clean + Squat Clean: 5 sets

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

3) Behind the Neck Split Jerk: 7 sets of 2

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

4) Pause Front Squat: 5 sets of 2

No Bounce. Warm-up as needed. Hold for 3 seconds in the bottom. Rest 90-120 seconds between sets. Goal is to be heavier than last week.

Class:

5) “Helton”- 3 rounds AQAP:

800m Run

30 Dumbbell Squat Cleans 50/35

30 Burpees

Post Class:

6) L-Sit: Accumulate 2 minutes

Keep track of total time and attempts to complete.

7) Single Leg Kettlebell Deadlifts: 4 sets of 8/side

Rest 90 seconds between sets. Heavy as possible.

8) Sled Drag: 400m

Light. Focus on posterior chain activation.

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

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