Class:

1) Snatch: 1.1 Every 75 seconds for 10 sets

Warm-up as needed. Start around 60% of your 1RM Snatch. Build as heavy as possible. Drop the bar between reps and reset to a perfect starting position (this is 2 reps every 75 seconds).

2) Clean and Jerk: 1.1 Clean + 1 Jerk Every 75 seconds for 10 sets

Warm-up as needed. Start around 60% of your 1RM Clean and Jerk. This should be 2 Cleans with a Jerk after the 2nd Clean. Drop the bar between the Cleans and reset your start position. All Cleans should be full Squat, and the Jerk should be a Split Jerk.

3) 10 minute AMRAP:

100m Run

10 Toes-to-bar

10 Box Jump Overs 24/20

Extra Work:

4) Pull-ups: 10 minutes Practice

Work on a kipping pull-up, if you have them work on a butterfly, if you have a butterfly work on strict pull-ups.

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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