Pre Class:

1) Back Squat: 10 @ 60%, 8 @ 70%, 5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

2) Front Squat: 5 @ 60%, 5 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets.

3) 20 minute EMOTM: Odd, Muscle-ups, Even, Alternating Single Arm Dumbbell Snatch 100/70

You pick the reps, but pick reps you can maintain. Reps for the Dumbbell Snatch should be matched even on each side for each minute. This is a Ring Muscle-up, if you don’t have one work on piece of them, don’t sub with a Bar Muscle-up.

Class:

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

Start at approximately 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. All reps are full Squat. Use straps if you need them/have them.

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

Start at approximately 60% of your 1RM. Build as heavy as deemed fit. Both Cleans are full Squat and the Jerk is a Split Jerk. No dropping the bar between reps.

6) 4 rounds AQAP:

10 Burpees

20 Wall Balls 20/14

40 Double-unders

Post Class:

7) Reverse Hyper: 4 sets of 15

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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