A.  20-30min Burgener warm-up for the snatch B.  (Snatch + OHS) x 2 - work up to the heaviest set of this complex, make sure it's a snatch (not power snatch)! C1. 3x5 back extension 5-sec hold (hold arms out like a "T" and hold 2.5-5# plates) C2.  3x15 T-tilts (L+R=1)

REMEMBER: Max out day is this Saturday 6/27. Carl will be coaching class that day as I'll be out of town! But that shouldn't make you go any less HAM! **If you are unable to make it to class on Saturday (a couple of you have already told me you can't make it), try to get in during an open gym time to find your 1RM of snatch and clean & jerk. We want to be able to gauge your progress, and finding a max is a great way to do that! Open gym times for Thursday-Sunday are shown below, don't be a turd and show up at a non-open gym time expecting someone to be here and equipment to be available. Just use your noodle and get in here and work hard. :)  Thursday: 5:30am – 6:30am 10:00am – 11:00am 12:00pm – 1:00pm 4:00pm – 5:00pm 6:30pm – 7:30pm Friday: 5:30am – 6:30am 9:00am – 10:00am 12:00pm – 1:00pm 4:00pm – 5:00pm 5:30pm – 6:30pm Saturday: 10:00am – 12:00pm Sunday: 10:00am – 11:00am Okay, here's today's programming: A.  Thacker warm-up for the clean. This will take us about 30min but it is pretty fantastic for position work! B.  3 front squats + 1 jerk - 3x1@70%, 3x1@75%, and 3x180% of 1RM clean and jerk C.  15-10-5 with minimal rest of: American KB swings (70/55), wall ball push press (40/30), Russian twist with wall ball (40/30) 

A. Snatch + 2 OHS - warm up to a heavy but manageable set of the complex. We will do 1 set every 2:00 x 8 rounds. Increase as needed, but only if you can continue to hit the full squat in the snatch! B. OH walking lunges - 5 rounds of 25m (one trip down the turf) unbroken, no pausing or resting. You choose the weight to start at, increase (even if it's just a little bit!) each round.  C. 16min EMOM: ODD= 4 behind the neck snatch push press. EVEN=4 snatch pulls (remember: slow to the knee, fast through the hips. Pull these from the ground and really explode on the hip extension!)

A.  Clean - 3x1@70%, 3x1@75%, 3x1@80%. Treat these as singles! Rest as needed.  B.  Back squat - 5 rounds, 4 reps each round. Perform rep 1 at :00, rep 2 @ :20, rep 3 @ :40, rep 4 @ 1:00 mark. Pick your own weight, but there is a catch..... You may not rack the bar between reps. Rest 2:00 between rounds.  C. 1000m row, alternating 5 easy and 5 hard pulls. Flush out your legs a little after part B. 

Warm-up: partner elbow drill, clean skill work on keeping bar close (3x5 with obstacle ~6in away from you) A. 1 hang power clean + 1 jerk - 3x1@60% of max clean, 3x1@65%, 2x1@70%, 1x1@80%. Rest as needed but no more than 2:00 between lifts.  B. Front squat - 20min to work to 2RM C. 12min EMOM: odd- 4 front rack push back lunges @ 40-50% of today's 2RM, even- :30 of pillar-pillar-plank-plank