*As many of you know, one of our long time members Damon Lease has been dealing with a whole host of medical issues. Please click the link HERE if you’d like to help the Lease family.

Pre Class:

1) Row: 3 sets of

1000m @ 2K Pace

Rest 1 minute

500m @ 1K Pace

Rest 3 minutes

Goal is consistent paces throughout. If you can’t maintain paces scale to something you can hit for all 3 rounds.

2) Snatch Pull + Hang Snatch + Snatch: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar after the Hang Snatch and reset for the Snatch from the floor. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

3) Clean: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset the bar between each rep…keep the transition to no more than 5 seconds. Start around 70% of your 1RM. Build as heavy as deemed fit.

WOD:

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

Warm-up as needed. Start around 30-40% of your 1RM Back Squat. Alternate legs each rep. Build as heavy as possible. Reference 11/18/16 for loading.

5) Good Morning: 15 reps Every 2:00 x 5 sets

This should be done as a continuation of your Lunges starting at 10:00 on the clock. Start around 20-30% of your 1RM Deadlift. Increase loading as deemed fit. Focus on positioning and stretch over loading. Reference 11/18/16 for loading.

6) “Open 12.5” – 7 minute Up Ladder:

3 Thrusters 100/65

3 Chest-to-bar Pull-ups

Workout is performed 3+3, 6+6, 9+9, and so on until 7 minutes is up.

Extra Work:

7) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

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