Pre Class:

1) 20 minute EMOTM: Odd, Bar Muscle-ups, Even, Deficit HSPU

Pick reps that you can maintain over the course for the 10 sets. Pick a deficit that you can hit 4-6 reps.

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) 7 minute AMRAP:

7 Overhead Squats 115/75

7 Burpee Lateral Bar Hops

7 Toes-to-bar

Post Class:

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

Rest 90 seconds between sets. Heavy as possible.

6) Run: 8 x 400m

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

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

Post Results/Thoughts To Comments

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