Pre Class:

1) Football Bar Bench Press Wide Grip: 6 @ 70%, 6 @ 80%, 3 @ 90%, 2 @ 95%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Strict Press: 5 @ 65%, 4 @ 75%, 2×4 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

3) Ring Push-ups: 3 sets of 12

Rest 90-120 seconds between sets. Load as heavy as possible.

Class:

4) Power Snatch: 1.1 Every 75 seconds for 10 sets

Start at around 60% of your 1RM Power Snatch. Build as heavy as deemed fit. This should be 1 Power Snatch, then drop the bar, and reset for your 2nd Power Snatch. No Touch and Go.

5) Power Clean + 2 Push Jerk: 1 Complex Every 90 seconds x 8 sets

Start at around 60% of your 1RM Power Clean or Push Jerk, whichever is lower of the two. Build as heavy as deemed fit.

6) 9 minute AMRAP:

9 Handstand Push-ups

9 Burpee Box Jumps 24/20

Post Class:

7) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90 seconds between sets.

8) Skull Crushers: 3 sets of 12

Rest 90 seconds between sets. Heavier than last week.

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

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