Pre Class:

1) 20 minute EMOTM: Odd, Heavy Wall Ball 30/20, Even, Dumbbell Snatch 1-3/side

Wall Ball no more than 10 reps per round. No dropping the Dumbbell, only work as heavy as you can control it down. Alternate sides each rep.

 Class:

2) Snatch: 1.1 Every 75 seconds for 10 sets

Warm-up as needed. Start around 60% of your 1RM Snatch. Build as heavy as possible. Drop the bar between reps and reset to a perfect starting position (this is 2 reps every 75 seconds).

3) Clean and Jerk: 1.1 Clean + 1 Jerk Every 75 seconds for 10 sets

Warm-up as needed. Start around 60% of your 1RM Clean and Jerk. This should be 2 Cleans with a Jerk after the 2nd Clean. Drop the bar between the Cleans and reset your start position. All Cleans should be full Squat, and the Jerk should be a Split Jerk.

4) 10 minute AMRAP:

100m Run

10 Toes-to-bar

10 Box Jump Overs 24/20

Post Class:

5) Glute Ham Raise: 5 sets of 5

Rest 90 seconds between sets. Add weight if able.

6) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

7) Row: 4 x 1000m

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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