Pre Class:

1) Run:

800m @ Moderate, 200m @ Fast, 2 minutes Rest

700m @ Moderate, 200m @ Fast, 2 minutes Rest

600m @ Moderate, 200m @ Fast, 2 minutes Rest

500m @ Moderate, 200m @ Fast, 2 minutes Rest

400m @ Moderate, 200m @ Fast, 2 minutes Rest

300m @ Moderate, 200m @ Fast, 2 minutes Rest

200m @ Moderate, 200m @ Fast, 2 minutes Rest

100m @ Moderate, 200m @ Fast

The pace for the opening interval is always at the same moderate intensity. The moderate intensity should feel sustainable. Target a controlled speed for your first interval. A good target speed would be approximately 3sec/100m slower than your 1-mile PR speed. As example, an athlete with a 6min/mile PR (or an average of 22.5sec/100m) would target an opening moderate pace of 25.5sec/100m. Your closing 200m intervals in each set are at a fast intensity. The fast intensity should be equivalent to your mile GOAL SPEED (not your current mile personal record speed). Workout Focus: All you faster intervals must be at your mile goal speed or faster. Slow your moderate speed as needed to maintain your mile goal speed. Workout courtesy of Chris Hinshaw.

2) Snatch: 1 Rep Every 45 seconds x 20 sets

Warm-up as needed. Start around 60-70% of your 1RM. All reps full Squat. Don’t go super heavy unless everything is feeling amazing, otherwise keep the weights lighter and clean and snappy.

3) Clean and Jerk: 5 sets of 1 @ 80%>

Warm-up as needed. Rest 2-3 minutes between lifts. Build as heavy as deemed fit. All reps full Squat.

WOD:

4) Front Squat:

@ 0:00 – 5 Reps

@ 2:00 – 5 Reps

@ 4:00 – 5 Reps

@ 6:00 – 2 Reps

@ 8:00 – 2 Reps

@ 10:00 – 2 Reps

@ 12:00 – 2 Reps

Warm-up as needed. Start around 70% of your 1RM and climb as deemed fit. Reference 9/9/16 for loading.

5) Front Rack Box Step-ups:

@ 14:00 – 5 reps/side

@ 16:00 – 5 Reps/side

@ 18:00 – 5 Reps/side

@ 20:00 – 5 Reps/side

This should be done as a continuation of your Front Squats. Perform to a box that puts your knee in line with the hip joint. Perform all 5 reps on one side before switching to the other.

6) 10 minute AMRAP:

200m Run

15 Chest-to-bar Pull-ups

10 Hang Power Cleans 135/95

Extra Work:

7) Dog Sled Push: 6 x 50m

Rest 90-120 seconds between sets. Heaviest you can push Unbroken.

8) 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