A) Class
Prior to 10:00, complete:
3 rounds of:
5 chest-to-bar pull-ups
20’ hsw
5 squat snatches, 115/75
20’ hsw
Then, 3 rounds of:
6 chest-to-bar pull-ups
20’ hsw
4 squat snatches, 135/95
20’ hsw
*Prior to 14:00, complete 3 rounds of:
7 chest-to-bar pull-ups
20’ hsw
3 squat snatches, 185/125
20’ hsw
*Prior to 18:00, complete 3 rounds of:
8 chest-to-bar pull-ups
20’ hsw
2 squat snatches, 225/145
20’ hsw
*Prior to 22:00, complete 3 rounds of:
9 chest-to-bar pull-ups
20’ hsw
1 squat snatches, 245/165 lb.
20’ hsw
*if you aren’t able to complete the work before the time cap for that section you don’t move on to the next section
Post workout:
4 sets of
20 eye level kb swings
10 bird dogs
Rest as needed between sets
B) 15 min weakness work
C) every 3 minutes for 18 minutes
500m row
D) EMOM x 10 minutes
front squat+jerk
Target Start 245/165 and move up if possible