Pre Class:

1) Power Snatch + Hang Snatch: 5 sets @ 80% of 1RM Power Snatch

Warm-up as needed. Rest 90-120 seconds between sets. No dropping the bar between reps.

2) Power Clean + Hang Clean + Jerk: 5 sets @ 80% of 1RM Power Clean

Warm-up as needed. Rest 90-120 seconds between sets. No dropping the bar between reps.

WOD:

3) Bench Press: 7 Reps Every 2:30 for 6 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Max reps set is cut-off at 20 reps.

 4) 5 rounds:

21 Deadlifts 135/95

15 Hang Power Cleans 135/95

9 Shoulder-to-Overhead 135/95

25m Dog Sled Sprint w/Bodyweight

Rest 5 minutes

Scale loading so that the barbell can be done as a complex. This means the deadlifts are done in a Clean Grip, not an over/under grip. Weight for the Dog Sled, is bodyweight on top of the Sled. Record times for each individual round as well as total time to complete rest included.

Extra Work:

5) Assault Bike: 4 rounds for Max Ouput

:10 On/:50 Off

:20 On/1:40 Off

:30 On/ 2:30 Off

Max effort during the On, Off, should be an easy spin, but keep moving.

6) Skull Crushers: 100 for time

Pick a weight that you can perform 30-40 reps to start. Keep track of total time and sets to complete.

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

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