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

Class:

1) Snatch:  1.1.1 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.

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 Toes-to-bar

20 Thrusters 65/45

Extra Work:

4) GHD Sit-ups: 3 sets of 20

Rest 90 seconds between sets.

5) Row: 10 x 250m

Rest 60 seconds between intervals. Goal is fastest consistent pace.

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

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