Pre Class:

1) Row: 5 x 1000m

Rest 3 minutes between intervals.

WOD:

2)Back Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change.

3) 3 rounds AQAP:

10 Power Cleans 155/105

20 Bar Facing Burpees

40 Air Squats

Extra Work:

4) Hip Extension: 4 sets of 20

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

4) 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