We had an awesome time having Max Aita and JP in house for a weightlifting seminar on Saturday!

I. Warm-up

5 Rounds:
Pull-ups: Week 3, Day 1
Push-ups: Week 3, Day 1
10 Med ball overhead squats
8 strict toes to bar

See printouts for pull-ups and push-ups.

II. Lifting

Snatch for load:
#1: 1 rep
15 minutes to work to a 1 rep max snatch.

III. WOD

EMOM 5
6 Thrusters
6 Bar Facing Burpees
3 Thrusters
3 Bar Facing Burpees

All reps must be done within the minute. You can rest as many minutes between rounds as needed to recover. Note the total time that it takes you to get the 5 rounds. This is an intermediate step heading toward 9 of 9. The scale for this is: 3/3/3/3, then 2/2/2/2.

The 9 in 5 of 9 comes from the 9 reps of each exercise.