A) Whiteboard Brief (0:00 – 3:00)
– Strength: Today you’ll have one barbell where you’ll add weight each set with the goal of building to a challenging set. These EMOM sets do not include your warm-up sets so you’ll likely 4-5 sets of prep before we start the clock. This will allow you to have a good plan before starting in terms of weight selection. Your final deadlift set should be heavy.
B) Warm Up/Mobility (3:00 – 15:00)
With an empty barbell:
3 Rounds of:
2 Muscle Snatch + 2 OHS + 2 Squat Snatch
1 Squat Clean + 1 Jerk
5 RDLs
10 X-Band Walks Left/Right
*Add light weight each set. Rest as needed between movements. This warm-up should take the full 12 minutes.
C) Strength (15:00 – 60:00)
1) EMOM 5:
1 Squat Snatch
*Add weight each round
2) EMOM 5:
1 Squat Clean + Jerk
*Add weight each round
3) EMOM 5:
3 Touch n Go Deadlifts
*These EMOM sets do not include your warm-up sets so you’ll likely 4-5 sets of prep before we start the clock. This will allow you to have a good plan before starting in terms of weight selection. Your final deadlift set should be heavy.
D) Extra Credit (After Class)
Glute Ham Raises: 4 x 6-10. Rest 60s.