Pre Class:

1) 20 minutes EMOTM: Odd, Single Arm DB Overhead Squats 5 reps, Even, 5 Burpee Over Box 30/24

Alternate DB OHS side each round, you should finish with a total of 25 reps/side. Play with the different styles of Burpee Over Box to find which is most efficient.

Class:

2) 3-Postition Snatch: Every 2 minutes for 8 sets

This will go as High Hang, Above the Knee, Off the Floor. No Dropping the bar between reps. Rep off the floor should be touch-and-go, no stopping. All reps should be full squat.

3) 3-Position Clean + 1 Jerk: Every 2 minutes for 8 sets

This will go as a High Hang, Above the Knee, Off the Floor, and then a Split Jerk. No dropping the bar between reps. Rep off the floor should be touch-and-go. All Cleans are full Squat.

4) 10 minute AMRAP:

200m Run

10 Toes-to-bar

Post Class:

5) Single Leg KB Deadlift: 3 sets of 10/side

Rest 90 seconds between sets. Heavier than last week.

6) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

7) Run: 5 x 1 mile

Rest 3 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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