Class:

1) Power Snatch: 1.1 Every 75 seconds for 10 sets

Start at around 60% of your 1RM Power Snatch. Build as heavy as deemed fit. This should be 1 Power Snatch, then drop the bar, and reset for your 2nd Power Snatch. No Touch and Go.

2) Power Clean + 2 Push Jerk: 1 Complex Every 90 seconds x 8 sets

Start at around 60% of your 1RM Power Clean or Push Jerk, whichever is lower of the two. Build as heavy as deemed fit.

3) 9 minute AMRAP:

9 Push Press 95/65

9 Burpee Box Jumps 24/20

Extra Work:

4) Handstand Walk: 10 minutes Practice

Work on any facet of a Handstand Hold/Walk.

5) Hip Thrusts: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible.

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

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