*REMINDER THAT THIS FRIDAY THERE IS A BRING A FRIEND WORKOUT AT 5:45 PM. THIS WORKOUT WILL BE DIFFERENT THAN THE WORKOUT PROGRAMMED IN CLASS, IF YOU’D LIKE TO DO THE NORMAL PROGRAMMING YOU MAY USE THE BACK ROOM.

Pre Class:

1) Hi-Hang Clean: 5 sets of 3

This should be a vertical clean, no letting the the shoulder forward and hips back. No dropping the bar between reps. Ret 90-120 seconds between sets. All reps full squat.

2) Jerk Balance: 5 sets of 3

Warm-up as needed. Spend your time feeling the movement out, then hit 5 working sets. Rest 90-120 seconds between sets.

Class:

3) Back Squat: 5 @ 65%, 3×5 @ 75%

Warm-up as needed. Rest 90 seconds between sets. 

4) Front Squat: 4×5 @ 65%

Warm-up as needed. Rest 90 seconds between sets.

5) 12 minute AMRAP:

5 Muscle-ups

10 Deadlifts 185/123

20 Wall Balls 20/14

Post Class:

6) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

7) Row: 2 x 1800m

Rest 3 minutes between intervals. Row @ your 2K pace.

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

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