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

Class:

1) Snatch: 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.

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 20/14

15 Kettlebell Swings 53/35

Extra Work:

4) Pistol Squats: 10 minutes Practice

If you have them perform an EMOTM, otherwise practice them, if mobility is your limiting factor, spend this time working on your mobility.

5) GHD Sit-ups: 3 sets of 20

Rest 90 seconds between sets.

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

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