Pre Class:

1) Clean Pull + Halting Clean: 7 sets @ 70%>

Warm-up as needed. Rest 90-120 seconds between sets. Perform the Clean Pull, then reset back at the floor, pull to just below the knee, hold for 5 seconds, then finish the movement.

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

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

WOD:

3) Front Squat: 5 reps Every 2:00 x 6 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

4) Barbell Back Rack Lunges: 5/side Every 2:00 x 4 sets

This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep.

5) AQAP:

30 Box Jump Overs 24/20

50 Russian Kettlebell Swings 70/53

100 Air Squats

50 Russian Kettlebell Swings 70/53

30 Box Jump Overs 24/20

Extra Work:

6) Hip Extension: 4 sets of 10

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

7) Single Leg Kettlebell Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all 12 reps on 1 leg before switching.

8) Sled Drag: 8 x 50m

Rest 60 seconds between sets. Heavy as possible.

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