*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 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85%

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

3) Bar Dips: 4 sets of 4

Rest 90-120 seconds between sets. Heavy as possible.

Class:

4) Snatch: 1 Rep EMOTM x 15 sets

Start around 60% of your 1RM. Build as heavy as you’d like, the goal today should be as many lifts at 80% as possible, if you’re feeling good push heavy, but don’t go heavy unless your lifts are feeling dialed.

5) Clean and Jerk: 1 Rep Every 90 seconds x 10 sets

Start around 60% of your 1RM. Build as heavy as you’d like, the goal today should be as many lifts at 80% as possible, if you’re feeling good push heavy, but don’t go heavy unless your lifts are feeling dialed.

6) 9 minute AMRAP:

12 Wall Balls 30/20

9 Shoulder-to-Overhead 115/75

6 Burpee Lateral Bar Hops

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 8

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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