*Bring a Friend Workout Friday, October 3rd at 5:45 PM

Class:

1) Snatch Pull + Power Snatch + Snatch + Hang Snatch + Overhead Squat: 1 Complex Every 2 minutes for 7 sets

Start at around 60% of your 1RM Power Snatch and build up as heavy as possible. No dropping the bar between reps. Use straps of you need them have them, keep your footwork the same through all the reps.

2) Clean Pull + Power Clean + Clean + Hang Clean + Jerk: 1 Complex Every 2 minutes for 7 sets

Start at a moderate weight and build as heavy as deemed fit. Focus on keeping your proper footwork.

3) 3 rounds AQAP:

21 Wall Balls 20/14

15 Pull-ups

9 Power Snatch 75/53

Extra Work:

4) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

5) Face Pulls: 5 sets of 20

Rest 90 seconds between sets.

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

Post Results/Thoughts To Comments