*****HOLIDAY SCHEDULE, 0900 CLASS ONLY*****

WARM UP

HANG POWER SNATCH

9 sets on 2:00

5-3-1-5-3-1-5-3-1

*Touch n Go Sets, start the first set around 70% of 1RM and build based on feel

“JOSH”

In 15 mins

Buy In:

• 21-15-9 Overhead Squats (RX 95/65 Scaled 75/55)
• 42-30-18 Pull Ups (Scale to enable completion of reps in 5 sets or less)

In time remaining until 15 mins:

• Max set of 5 overhead squats from the floor

***Additional Work***

GRUNT WORK

For Time

45/30 Cal Row

Into…

24-20-16 Single dumbbell power clean 70/50

12-10-8 Box Jump Overs 30/24

Into…

45/30 Cal Row

Dumbbell Curl Burnouts

Starting at 5lbs, complete 5 dumbbell curls, then complete 5 dumbbell curls at 10lbs, then complete 5 dumbbell curls at 15lbs, continue to work your way up by 5lbs increments. When you can no longer achieve 5 reps, immediately work your way back down the 5lbs increments.

Complete the burnout on a single arm up and down the ladder, and then switch arms

Ensure you do not swing the weight up, maintain good form throughout.