Pre Class:

1) 2 Jerk Dips + 1 Jerk: Every 1:30 for 15 sets

Warm-up as needed. Start around 60% of your 1RM.

2) 2 Snatch Push Press + 2 Overhead Squats: 5 sets

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

WOD:

3) 5 Floor Press + 15-30 seconds Hollow Hold: Every 2:00 for 10 sets

Warm-up as needed. Reference 7/29/15 for Floor Press numbers. Goal should be to build a little heavier than last time. Pick a time for the Hollow Position that you can maintain for all 10 sets.

4) AQAP:

50 Toes-to-bar

50 Burpee-to-target

50 Kettlebell Swings 70/53

Extra Work:

5) Run:

2 x 800m – 3 minutes Rest

4 x 400m – 2 minutes Rest

8 x 200m – 1 minute Rest

Focus on hard, but consistent efforts.

6) GHD Sit-ups: 8 x :20/:10

Max Reps.

7) Diamond Push-ups: 3 sets of 15-20 reps

Rest 90-120 seconds between sets. If 20 reps is easy add load appropriately.

8) Double Bent Over Dumbbell Kickbacks: 3 sets of 15

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

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

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