* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE.

Class:

1) Power Clean: 1 rep EMOTM x 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Clean and Jerk: 1 rep EMOTM x 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All lifts should be full Squat and Split Jerk.

3) 8 minute AMRAP:

15 Wall Balls 14/8

15 Kettlebell Swings 35/26

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