* Fall Clothing Order going in 10/19/15. Read and Order HERE

Pre Class:

1) Slow Clean: 4 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Pull from the floor to above the knee should take 3 seconds then, finish the rest of the lift at normal speed. Drop and reset between reps. All reps full Squat.

2) Clean Deadlift: 5 @ 120%, 5 @ 125%, 5 @ 130%

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them.

WOD:

3) Front Suqat: Every 2:00 for 10 sets – 5-5-3-2-1-1-1-1-1-1

Warm-up as needed. Start around 60-70% of your 1RM. Climb as deemed fit. Establish a heavy single for the day, if it’s not your last set, than taper back down to 85-90% of your Max for day.

4) 3 rounds AQAP:

400m Run

75 Air Squats

Extra Work:

5) Hip Thrusts: 4 sets of 10

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

6) Hip Extension: 4 sets of 10

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

7) Sled Drag: 4 x 50m Forward+50m Reverse

Rest 60 seconds between efforts. Heavy.

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