*New strength program starts Monday. Check it out HERE.

Class:

1) Clean Pull:  1.1.1 Every 90 seconds for 8 sets

Start at around 80% of your 1RM Clean, look to build up to as heavy as 120% of your 1RM Clean. Drop the bar and reset between each rep, this is a total of 3 reps.

2) Clean + Jerk: 1.1.1 + 1 Jerk Every 90 seconds for 8 sets

Start at around 60% of your 1RM build as heavy as you like. All reps are full Squat. Drop the bar and reset between each rep, this is a total of 3 reps. Perform a Jerk after the 3rd Clean.

3) AQAP:

800m Run

40 Knees-up

20 Thrusters 45/35

Extra Work:

4) Hollow Position: Accumulate 2 minutes

Keep track of total time and attempts to complete.

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

Post Results/Thoughts To Comments