Pre Class:

1) 20 minute EMOTM: Odd, 5 Cycled STOH, Even Chest-to-bar Pull-ups

Start with approximately 60% of your 1RM Push Jerk. Build up as deemed fit, only go as heavy as you can maintain cycling the movement. Pick reps you can maintain for your C2B, don’t shred your hands.

 Class:

2) Power Snatch + Hang Squat Snatch + Overhead Squat: Every 90 seconds for 8 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. No dropping the bar between reps. Goal is to build heavier than last week.

3) Power Clean + Hang Squat Clean + Jerk: Every 90 seconds for 8 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. No dropping the bar between reps. Goal is to build heavier than last week

4) 7 minute AMRAP:

100 Double-unders

50 Wall Balls 20/14

Max Muscle-ups

Post Class:

4) Hip Extension: 4 sets of 12

Rest 90 seconds between sets. Heavy as possible.

6) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

7) Run: 200m EMOTM x 20 sets

Goal is consistent pacing, try and make everyone the same, but still as fast as possible.

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

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