Pre Class:

1) Jerk: 5 sets of 3

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

2) Front Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85%

Warm-up as needed. Rest 90-120 seconds between sets. Go to failure on your Max Reps set.

WOD:

3) Bench Press: 3 x 65%, 3 @ 75%, Max Reps @ 85%

Warm-up as needed. Rest 90-120 seconds between sets. Use a spotter and go to failure on your last set.

4) Seated Dumbbell Strict Press: 4 sets of 8

Rest 90-120 seconds between sets. Work as heavy as possible.

5) 3 rounds AQAP:

7 Power Snatch 135/95

14 Burpee Lateral Bar Hops

21 Handstand Push-ups

Post Class:

6) Rope Pull-ups: 5 sets of 5-8 reps

Rest 90 seconds between sets.

7) GHD Sit-ups: 3 sets of 20

Rest 90 seconds between sets.

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

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