* Fall Clothing Order going in 10/19/15. Read and Order HERE

Pre Class:

1) Box Squat: 2 reps EMOTM x 10 sets

Box setup at parallel. Wide stance. Start at 70% of your 1RM. Build as deemed fit.

2) Bench Press: 2 reps EMOTM x 1o sets

Use a narrow grip, 2-3″ inside of your Jerk Grip for a reference point. Start around 70% of your 1RM. Build as heavy as deemed fit.

WOD:

3) 20 minute EMOTM:

Minutes 1-5 – 3 Strict Press

Minutes 6-10 – 2 Push Press

Minutes 11-15 – 1 Jerk

Minuts 16-20 – 30 second Front Rack Hold

Start around 60% of your respective maxes and climb accordingly. For the Front Rack Holds you should be looking to have around your 1RM Front Squat give or take 10%. Front Rack holds should be done in a Jerk Style Grip, with whole hand contact, not back in 2 fingers like a Front Squat.

4) 5 rounds:

10 Squat Clean Thrusters 95/65

10 Burpees Over the Rower

15/10 Calories Rowed

Rest 5 minutes

Keep track of individual round times as well as total time to complete.

Extra Work:

 5) Assault Bike: 10 x :20/1:40

These should be max effort outputs. The Rest, is active rest, easy spin, just keep your legs moving.

6) GHD Sit-ups: 50 for time

Keep track of total time and sets to complete.

7a) Dumbbell Z-Press: 4 sets of 10

Heavy as possible. Superset with.

7b) Dumbbell Bent Over Kickbacks: 4 sets of 10

Heavy as possible. Rest 2-3 minutes between supersets.

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