Pre Class:

1) Row:

Set 1 – 1000m @ Easy. 1 minute Rest. 500m @ 5K Pace. Rest 3 minutes

Set 2 – 1000m @ Easy, 1 minute Rest. 500m @ 5K Pace. Rest 3 minutes

Set 3 – 4 x 250m @ 2K Pace w/125m Easy in Between. Rest 3 minutes

Set 4 – 4 x 125m @ 2K Pace w/250m Easy in Between. Rest 3 minutes

Set 5 – 1000m @ Easy. 1 minute Rest. 500m @ 5K Pace.

Easy pace should be the same pace you’ve been using for weeks and should be consistent through all sets. If you don’t know your 5K Pace use 105-108% of your 2K Pace.

2) Power Clean + Clean: 5 sets

Warm-up as needed. Drop and reset between reps. Start around 60-70% of your 1RM. Rest 90-120 seconds between sets. Establish a max for the day, other 4 working sets at 80%> of the day’s max.

3) Power Snatch: 5 sets of 2

Warm-up as needed. Drop and reset between reps. Start around 60-70% of your 1RM. Rest 90-120 seconds between sets. Establish a max for the day, other 4 working sets at 80%> of the day’s max.

WOD:

4) Back Rack Box Step-ups: 5/side Every 2:00 x 5 sets

Warm-up as needed. Start around 20-30% of your 1RM Back Squat. Perform all 5 reps on 1 leg before switching. Build as heavy as possible, but don’t add load if it means you just push off harder. Box height should be the crease of your hip in line with your knee.

5) Romanian Deadlifts: 10 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 30-40% of your 1RM Deadlift. Increase loading as deemed fit. 

6) 3 rounds AQAP:

9 Power Snatch 135/95

15 Overhead Squats 135/95

500m Row/1000m Assault Bike/400m Ski Erg

Since we don’t have enough of the same machines for everyone in class, pick your poison for your monostructural movement.

Extra Work:

7) Glute Ham Raise: 4 sets of 10

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

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