Pre Class:

1) Front Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Push the last set to failure.

2) Split Jerk: 1 Rep EMOTM x 20 sets

Warm-up as needed. Start around 60% of your 1RM, build as heavy as possible. It is encouraged if not using Jerk Blocks that you get comfortable bring the bar down to the back of the neck after your rep.

WOD:

3) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Use a spotter and push to failure, ideally use your spotter to help perform a negative after maxing out your reps.

4) Close Grip Bench Press: 3 sets of 10

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle.

5) 3 rounds AQAP:

10 Clean and Jerks 185/123

400m Run

Post Class:

6) Ring Rows: 4 sets of 10

Rest 90-120 seconds between sets. Feet on a 20″ box. Add load if able.

7) Dumbbell Overhead Tricep Curl: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible.

8) GHD Sit-ups: 3 sets of 20-30 reps

Rest 90 seconds between sets.

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

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