Pre Class:

1) Hang Power Clean: 3 Reps Every 1:30 x 7 sets

Warm-up as needed. Start at 70% of your 1RM. Build a heavy as deemed fit. Goal is to work on heaviest loading cycled, no pausing at the hang.

2) Clean Power Shrugs: 3 sets of 5 @ 110%>

Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. Use straps if you need them/have them.

WOD:

3) Pause Back Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM Back Squat. Hold for 3 seconds in the bottom of the squat. No bounce to get out of the whole. Reference 6/27/16 for loading.

4) Romanian Deadlift: 10 reps Every 2:00 x 5 sets

Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift and increase load as deemed fit.

5) AQAP:

1000m Row

100 Double-unders

1000m Run

100 Double-unders

Extra Work:

6) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load if able.

7) Single Leg Kettlebell Deadlift: 3 sets of 10/side

Rest 90-120 seconds between sets. Don’t alternate legs.

8) Dog Sled Push: 8 x 50m

Rest 60 seconds between sets. Heavy as possible. These aren’t sprints. These are heavy, slow, grinding pushes…only load as heavy as you are able to keep the sled moving for the entire 50m.

9) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE