Pre Class:

1) Football Bar Bench Press Wide Grip: 4 @ 70%, 4 @ 75%, 4 @ 80%, 4 @ 85%

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:

400m Run

20 Deadlifts 225/155

10 Deficit HPSU 8″

Rest 5 minutes

5b) 3 rounds AQAP:

9 Power Snatch 115/75

15 Chest-to-bar Pull-ups

21 Calories Rowed

Post Class

6) Supinated Bent Over Row: 4 sets of 6

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

7) Ring Rows: 4 sets of 10

Feet on 20″ Box. Rest 90-120 seconds between sets. Add load as able.

8) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

9) Sled Drag: 400m

Light-Moderate weight. Think of this as active recovery. Focus on walking through your heels.

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

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