Pre Class:

1) Run:

A) 1200m @ Easy Pace – Rest 1 minute

B) 4 x 600m (200m Moderate, 200m Fast, 200m Easy) – Rest 1 minute between intervals. Rest 3 minutes after all 4 intervals are done.

C) 1200m @ Moderate Pace

Pacing…

Fast Pacing – Mile PR Pace
Moderate Pacing – Mile PR Pace + 2-3 seconds per 100m
Easy pacing – Mile PR Pace + 4-5 seconds per 100m

Total of 4800m. Workout courtesy for Chris Hinshaw.

2) Snatch: 3 T+G Reps Every 2:00 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. Use straps if you need them/have them.

3) Clean + 2 Jerks: Every 2:00 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM Clean and Jerk. Build as heavy as deemed fit.

WOD:

4) Front Squat:

@ 0:00 – 10 Reps

@ 3:00 – 10 Reps

@ 6:00 – 5 Reps

@ 8:00 – 5 Reps

@ 10:00 – 5 Reps

Warm-up as needed. Start at 60% of your 1RM or heavier. Build as heavy as deemed fit for each respective rep range.

5) Front Rack Alternating Lunges:

@ 12:00 – 5 Reps/side

@ 14:00 – 5 Reps/side

@ 16:00 – 5 Reps/side

@ 18:00 – 5 Reps/Side

This should be done as a continuation of your Front Squats on a running clock. Start around 40% of your 1RM Front Squat and adjust load accordingly.

6) “Open 13.5” – 4 minute AMRAP:

15 Thrusters 95/65

15 Chest-to-bar Pull-ups

If you complete 3 rounds within the 4 minute cap, you get an additional 4 minutes, if you complete 6 rounds within 8 minutes, you get an additional 4 minutes, and so on until you can’t complete the rounds within the time. Athletes should scale this so that they are getting at least deep into the 3 round within the first 4 minutes. If you don’t have the capacity to do that as written scale accordingly so that you get the appropriate stimulus of the workout.

Extra Work:

7) Sled Drag: 400m @ Bodyweight

Not for time. Smooth and steady. Focus on walking through your heels.

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