Pre Class:

1) Front Squat: 5 sets of 1

Warm-up as needed. Rest 90-120 seconds between sets. All reps @ 85% or heavier.

2) Back Squat: 5 sets of 1

Warm-up as needed. Rest 90-120 seconds between sets. All reps @ 85% or heavier.

WOD:

 3) Power Snatch: 2 Reps T+G 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) Hang Muscle Snatch: 5 Reps Every 2:00 x 5 sets

Perform this as a continuation of the Snatches starting at 10:00 on the clock. Build as heavy as deemed fit. Use straps if you need them/have them.

5) 21-15-9 – AQAP:

Squat Cleans 115/75

Chest-to-bar Pull-ups

Extra Work:

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

Rest 90-120 seconds between sets. All 12 reps on 1 leg before the other.

7) Hip Extension: 4 sets of 10

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

8) Sled Drag: 400m @ Bodyweight

Focus on walking through your heels and consistently moving.

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