Pre Class:

1) 3 Jerk Dips + 1 Jerk: 7 sets

Warm-up as needed. Build as heavy as possible.

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

Warm-up as needed. Rest 90-120 seconds between sets. Remember additional load is added each set. Go to failure.

 Class:

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

Warm-up as needed. Rest 90-120 seconds between sets. Remember additional load is added to each set. Use a spotter and go to failure on your last set.

4) Close Grip Bench Press: 3 sets of 10

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

5) 12 minute AMRAP:

200m Run

10 Toes-to-bar

5 Dumbbell Thrusters 70/50

Extra Work:

6) GHD Sit-ups: 3 sets of 20

Rest 90 seconds between sets.

7) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90 seconds between sets. Heavy as possible. Be strict don’t throw any “body english” into the movement.

8) Dumbbell Overhead Tricep Curl: 3 sets of 15

Rest 90 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments

https://www.youtube.com/watch?v=g3NEgDIl3Eg