Pre Class:

1) Strict Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% + Additional Load

Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week.

2) Clean Off Blocks (Just Above Knee): 4 sets of 2 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat. Use plates or 6″ Boxes for blocks, please be easy dropping the bar on the boxes, someone broke 2 boxes yesterday, so please either do not drop the weight on the boxes, or make sure you put a plate or two on top of the boxes to deaden the blow.

WOD:

3) Clean High-Pull: 5 sets of 2 @ 88%

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

4) Snatch Balance: 2 sets of 3 @ 80%, 2 sets of 2 @ 84%

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

5) 4 rounds AQAP:

20 Toes-to-bar

40 Air Squats

60 Double-unders

Extra Work:

6) Row: 10 rounds of :30 Max Effort/:90 Active Recovery

Ideally perform this as a separate session from your earlier conditioning. :30 should be a hard sustainable effort, think consistent pace for the 30 seconds, a good goal would be to maintain your 500m max effort pace for all 10 sets. Your :90 should be done at approximately 20 seconds slower than your 5K PR pace.

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

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