Pre Class:

1) Behind the Neck Jerk: 7 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Use a Jerk grip. Build as heavy as possible.

2) 20 minute EMOTM: Odd, 1-5 Strict DeficitHSPU, Even 1 Heavy Sumo Deadlift

Warm-up as needed for movement. Start your Deadlift at 70% of your 1RM and build up as deemed fit. Deficit and rep range is up to you.

WOD:

3) Hang Snatch + Snatch + 20 Double-unders: Every 90 seconds for 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between reps.All reps full squat. Build as heavy as deemed fit.

4) Hang Clean + Clean + 20 Double-unders: Every 90 seconds for 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between reps. All reps full squat. Build as heavy as deemed fit.

5) 3 rounds AQAP:

30 Alternating Pistol Squats

9 Muscle-ups

5 Power Snatch 185/125

Extra Work:

6) Farmers Carry: 400m

Heavy as possible. Pick a weight that you can get this done in under 10 minutes. Keep track of total time and attempts to complete.

7) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90-120 seconds between sets.

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

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