Pre Class:

1) 20 minute EMOTM: Odd, Pull-ups, Even, 3 Heavy Thrusters from Rack

Pull-ups no more than 10 reps, focus should be technique, turnover, speed, etc. Thrusters start at a relatively heavy weight build up as heavy as you like, only work as heavy as you can cycle.

2) Clean Pulls: 4 sets of 3 @ 100% +

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

3) Jerk Balance: 5 sets of 3

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

4) Pause Front Squat: 7 sets of 1

Warm-up as needed. Rest 90-120 seconds between sets. No bounce.

 Class:

5) 20 minute AMRAP:

5 Squat Cleans 135/95

10 Shoulder-to-Overhead 135/95

15 Box Jumps 24/20

Post Class:

6) Sled Drag: 400m

Light. Focus on walking through your heels.

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

Post Results/Thoughts To Comments

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