Pre Class:

1) Strict Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80%

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

Class:

2) Deadlift: 5 @ 60%, 5 @ 70%, Max Reps @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. Your max reps set should be done as touch and go, if you are to pause, you pause at the top, the hang, no setting the bar dead on the floor. Lastly, be smart with this, only squeeze out the reps that you can keeping good form.

3) Good Morning: 3 sets of 10

Rest 90 seconds between sets. Heavy as possible.

4) 3 rounds AQAP:

10 Power Snatch 115/75

20 Wall Balls 20/14

60 Double-unders

Post Class:

5) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

6) Sled Drag: 400m

Light. Focus on walking through your heels.

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

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