A1. 5x5 jerk dip squats - start at 80% of your max jerk and work to 100+% of your max A2. 5x5 drop to split (or power position if you power jerk) A3. 5x5 jump to split (or power position if you power jerk) A4. 15min to work up to a heavy double in the jerk B. Front squat - 3RM, then 2x3@90. Use your 2RM from 6/15 as your goal weight for your 3RM today. C.  10, 8, 6, 4, 2 of... front squat + push press (note: this is not a thruster; separate the movements!), V-ups, pull-ups

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!)