*New strength program starts Monday. Check it out HERE.

Pre Class:

1) 20 minutes EMOTM: Odd, Pistol Squats, Even, Push Jerk x 5 reps

No more than 5 reps/side/set Pistol Squats. Push Jerk the focus should be on cycling the reps, feel free to add weight as you warm-up and feel comfortable.

Class:

2) Snatch: 1.1.1 Every 90 seconds for 8 sets

Start at around 60% of your 1RM build as heavy as you like. All reps are full Squat. Drop the bar and reset between each rep, this is a total of 3 reps.

3) Clean + Jerk: 1.1.1 + 1 Jerk Every 90 seconds for 8 sets

Start at around 60% of your 1RM build as heavy as you like. All reps are full Squat. Drop the bar and reset between each rep, this is a total of 3 reps. Perform a Jerk after the 3rd Clean.

4) AQAP:

800m Run

40 Toes-to-bar

20 Thrusters 95/65

Post Class:

5) Glute Ham Raise: 5 sets of 5

Rest 90 seconds between sets. Add weight if able.

5) Row: 10 x 250m

Rest 60 seconds between intervals. Goal is fastest consistent pace.

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

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