*OLYMPIC CLASS WILL BE CANCELLED THIS FRIDAY @ 3:30

Pre-Class:

1) 20 minutes EMOTM: Odd, Muscle-up, Even, Pistol Squats

Keep reps at something you can maintain. If you don’t have  a Ring Muscle-up than work on something that will get you one, don’t sub a Bar Muscle-up. Pistol Squat should be no more than 5 reps/leg/round. If you’ve got a super fast/solid Pistol squat work a variation, i.e. weighted, overhead, etc.

Class:

2) Snatch: 1 reps EMOTM for 20 sets

Start at approximately 60% of your 1RM Snatch. This is a de-load week, the goal is to not necessarily work heavy, but instead get some really tight, fast, solid lifts in. If you’re feeling on the money though, go for something heavy.

While a video for the Clean, like Burgener says in the beginning the mechanics for both the Clean and Snatch are pretty much the same, just a matter of a different position where your receive the bar.

3) 8 minute AMRAP:

8 Chest-to-bar Pull-ups

8 Hang Squat Cleans 95/65

8 Burpees

Extra Work:

4) GHD Sit-ups: 3 sets of 20

Rest 90 seconds between sets.

5) 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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