* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE.

Pre Class:

1) 20 minutes EMOTM: Odd, Handstand Push-ups, Even, Toes-to-bar

Pick reps that you can maintain. If you have a solid HSPU, then work to a deficit. These should be Kipping HSPU’s.

Class:

2) Snatch: 1 rep EMOTM x 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All lifts should be full Squat.

3) Clean and Jerk: 1 rep EMOTM x 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All lifts should be full Squat and Split Jerk.

4) 8 minute AMRAP:

15 Wall Balls 20/14

15 Kettlebell Swings 53/35

This should be unbroken, no questions asked, you should find yourself in a deep dark place on this workout, with your lungs ready to come out your throat, keep the pace up.

Post Class:

5) Glute Ham Raise: 5 sets of 5

Rest 90 seconds between sets. Add load if able.

6) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

7) Row: 10 x 500m

Rest 2 minutes between intervals. The goal for this workout is to pick a starting pace and chop 1 second off each interval until the finish…for example, if your first row was a 1:49 average, your last row should be a 1:40 average.

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

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