*Bring a Friend Workout Friday, October 3rd at 5:45 PM

Pre Class:

1) Football Bar Bench Press Wide Grip: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85%

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

2) Strict Press: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80%

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

3) Bar Dips: 4 sets of 6

Rest 90-120 seconds between sets. Load as deemed fit.

Class:

4) Snatch Pull + Power Snatch + Snatch + Hang Snatch + Overhead Squat: 1 Complex Every 2 minutes for 7 sets

Start at around 60% of your 1RM Power Snatch and build up as heavy as possible. No dropping the bar between reps. Use straps of you need them have them, keep your footwork the same through all the reps.

5) Clean Pull + Power Clean + Clean + Hang Clean + Jerk: 1 Complex Every 2 minutes for 7 sets

Start at a moderate weight and build as heavy as deemed fit. Focus on keeping your proper footwork.

6) 3 rounds AQAP:

21 Wall Balls 20/14

15 Chest-to-bar Pull-ups

9 Power Snatch 115/75

Post Class:

7) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90 seconds between sets.

8) Dumbbell Overhead Tricep Curl: 4 sets of 10

Rest 90 seconds between sets. Heavy as possible.

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

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