In Blog, Workout of the Day


Pre-Class Strength Training

5 x 3 Overhead Squats @4.1.x.1.

4 x [Snatch Balance + 1 x Overhead Squat]

5 x 3 – Position Snatch [Hi-Hang + Mid Thigh + 2″ Below the Knee]

*Competitors do not have to do Class Strength Work*

In-Class Session

 Strength Work

E2MOM 12 (6 sets): 2-3x Overhead Squats or Front Squats

Workout of the Day

” Jackie’s Cousin”

For Time:

1000m Row

50x Overhead Squats [45/35]

30x Pull-Ups


2 sets:

30 seconds Upright Flutter Kicks

30 seconds Hollow Hold

[60 seconds Rest]

Post-Class Accessory Work

4 sets:

4-6x Weighted Chin-Ups

8 x 2 Front Rack KB Split Squats [@3.1.x.1.]

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