* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here

Pre Class:

1) Back Squat: 4 sets of 2

Warm-up as needed. Rest 90-120 seconds between sets. All sets at 80% or Heavier.

2) Front Squat: 4 sets of 2

Warm-up as needed. Rest 90-120 seconds between sets. All sets at 80% or Heavier.

WOD:

3) Low Hang Snatch + Snatch: Every 1:00 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps.

4) Snatch Push Press: 5 reps Every 2:00 x 5 ets

This should be done as a continuation of your Snatches starting at 10:00. Start around 70% of your 1RM Snatch and build.

5) AQAP:

800m Run

15 Power Cleans 185/135

15 Muscle-ups

15 Power Cleans 185/135

800m Run

Extra Work:

6) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds betweens sets. Perform all 15 reps on 1 leg before switching. Add load if able.

7) Dumbbell Stiff Leg Deadlift: 4 sets of 15

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

8) Sled Drag: 400m @ Bodyweight

Scale as needed to ensure that this is 400m of continuous movement.

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