* Games Week Schedule HERE.

** Athlete Contracts Due August 1st. Click HERE for more info.

Pre Class:

1) 20 minute EMOTM: Odd, Deficit HSPU, Even, GHD Sit-ups

Deficit HSPU x 3 reps, do them Strict if able, goal is full depth paralette. GHD Sit-ups up to 10 reps.

WOD:

2) Snatch: 1 rep EMOTM x 15 sets

Start around 60% of your 1RM and build  as heavy as deemed fit. All reps should be full squat.

3) Clean and Jerk: 1 Rep EMOTM x 10 sets

Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk.

4) 15-12-9-6-3 – AQAP:

Power Cleans 135/95

Burpee Lateral Bar Hops

Extra Work:

5) Hip Extension: 3 sets of 30

Rest 90 seconds between sets.

6) Row: 8 x 500m

Rest 2 minutes between intervals. Goal is fastest consistent pace.

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

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