PreClass Work:
Foam Roll - Calves, Quads, Upper Back, Lats
Stretch - Worlds Greatest Stretch, Couch, Knee to Wall, Wall Slides
0:00-3:00
Whiteboard Discussion
3:00-15:00
WarmUp1 then,
Warmup4 BB Complex
Set1 - 10 reps w/BB
Set2 - 7 reps w/75/55
Set3 - 4 reps w/95/65
15:00-18:00
Strength SetUp
18:00-38:00
A) Deadlift 1RM
*3-4min Rest Btw Heavy Sets
38:00-41:00
WOD SetUp
41:00-53:00
C) 10-1
Power Snatch
OHS
— OR —
10-1
Clean + Jerk
Front Squat
G.O.A.T. Work (Xtra Credit):
Big Lap SandBag Bear Hug Carry
*10 Clean + Jerks for every drop
RX+ Snatch/OHS(75/55)
——————————————
RX C+J/FS (75/55)
SC C+J/FS (65/45)
