Warm-up: hip mobility A.  Clean and jerk - 20min to work up to 80% of 1RM B.  OHS - every 1:45 x 12 rounds, 1 OHS w/ 2-sec pause + 1 OHS at normal speed C.  3 rounds - 2:00 to perform max med ball toss x4, max push press (round 1), max hang power clean (round 2), max hang power clean + jerk (round 3). 1:00 rest between rounds. 

It's that time again... We will be finding our 1RM/heavy single numbers on Saturday 5/16! Warm-up: hip mobility, Thacker warm-up A.  Snatch - 15min to work up to 80% of 1RM B.  Front squat - heavy single. Work up to something that is challenging for a single rep, but not to failure! Try not to totally fry your CNS for Saturday. C.  4 rounds of :30 front rack lunges at 50% of FS heavy single, :30 rest, :30 hip circle steps, :30 rest, :30 no-push-up burpees, :30 rest D.  100 butterfly sit-ups for time!

Warm-up: front rack mobility A.  High hang clean + hang clean from knees + clean. Stay connected. Get in at least 5 working sets of the complex.  B. Death by back squat @ 65% of 1RM. It's been a while since we've done this!! Find your old numbers so you know exactly what to beat on this. It's up to you if you'd rather stay at your previous weight and try to get in more reps, or if you want to use your most recent 1 RM (4/1/15 was a heavy single). Either way, we are trying to see some concrete progress here! C1. 2x10 barbell bent-over rows, 1 set max reps C2. 2x10 ring/stationary dips, 1 set max reps *aternate the push/pull movements. That last set should be all the way to fatigue/can't hit full ROM any more

Warm-up: front and back of the shoulder mobility, lat roll-out to open up your sides/back A.  2 hang power cleans + 2 push jerks (yes, I want everyone to push jerk today, even if it's not your go-to style). 1 set of the complex every 2:30 x 8 rounds, increase weight each round as form allows B.  OHS - 15min to work to heavy single, then 1 set max reps at 80% C.  5 rounds: 5 KB PP on the right, 50ft waiter's walk, 5 KB PP on the left, 50 ft waiter's walk, 25 KB swings. Here's the kicker: you will have 2:30 to perform round 1, any remaining time will be rest. You will have 2:20 to perform round 2, 2:10 for round 3, 2:00 for round 4, and 1:50 for round 5. It's going to take some mental stamina to get it all in, but I know you guys can do it!!