06/02/2017

Friday

Pre-Class Strength Training

6 x 3 Overhead Squats [@3.3.x.1.]

EMOM 8: 1x Muscle Snatch + 1 x Hang Power Snatch [Building]

In-Class Session

Primary Strength

7 x [ 1 x Power Snatch + 1 x Snatch]

Workout of the Day

3 Sets…

9x Overhead Squats [135/95]

15x Toes to Bar

6x Overhead Squats

12x Toes to Bar

3x Overhead Squats

9x Toes to Bar

[Rest 3:00, Time Clock 20:00 to get Work Done]

Post-Class Accessory Work

Take 5-10:00 to Accumulate 20-40x Strict Handstand Push-Ups

or 40x DB Z-Presses

*Every time you Drop Complete 15-20x Straight Leg Sit-Ups*