Pre Class:

1) Muscle Snatch: 3-3-2-2-1-1-1

Rest 90-120 seconds between sets. Build as heavy as deemed fit.

2) Power Snatch + Overhead Squat:

A – Build to a Heavy, but technically sound Max

B – 3+3 @ 70%, 2+3 @ 75%, 1+3 @ 80%, 5 sets of 1+3 @ 85%

Rest 90-120 seconds between sets. Sets of more than 2 reps on Power Snatch should be done as drop and reset.

3) Power Clean + Push Press + Push Jerk + Split Jerk:

A – Build to a Heavy Complex

B – 2 sets of 3 Power Clean + 3 Push Press + 1 Push Jerk + 1 Split Jerk @ 70%

C – 2 sets of 2 Power Clean + 2 Push Press + 1 Push Jerk + 1 Split Jerk @ 75%

D – 2 sets of 1 Power Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk @ 80%

Rest 90-120 seconds between sets.

WOD:

4) 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 5 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 7RM 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.

5) 5 rounds:

15 Toes-to-bar

10 Deadlifts 275/185

10 Alternating Jumping Lunges w/Dumbbells 25/15

15/10 Calories Rowed

Rest 5 minutes

Keep track of time for each individual round, plus total time to complete including rest. All movements must be unbroken so scale accordingly if you can’t perform them unbroken. Lunges are 5/side for 10 total.

Extra Work:

 6) Assault Bike: 8 x :30 On/2:30 Off

On should be a max effort, off should be an easy pedal to recover.

7) Football Bar Close Grip Bench Press: 100 reps

Pick a loading that you can hit 30-40 reps unbroken to start.

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