Pre Class:

1) Football Bar Bench Press Wide Grip: 6 x 65%, 6 @ 75%, 2×6 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Warm-up as needed. Rest 2-3 minutes between sets.

3) Snatch: 1 Rep EMOTM x 15 sets

Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit, goal is to have as many reps at 80% or higher as possible.

4) Clean and Jerk: 1 Rep Every 90 seconds x 10 sets

Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit, goal is to have as many reps at 80% or higher as possible.

Class:

5a) 3 rounds AQAP:

10 Power Snatch 135/95

20 Handstand Push-ups

Rest 5 minutes

5b) 3 rounds AQAP:

20 Pull-ups

20 Power Cleans 115/75

20 Calories Rowed

Post Class:

6) Supinated Bent Over Row: 3 sets of 10

Rest 90 seconds between sets. Heavy as possible. Keep the movement strict.

7) Strict Chest-to-bar: 10 minutes EMOTM

Pick a rep range that you can maintain for the course of 10 sets.

8) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

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

Post Results/Thoughts To Comments

Something I’ve posted before but a great listen