*The Open Is HERE

Pre Class:

1) Power Clean + Squat Clean: Establish a Max for the Day

Warm-up as needed. Rest as needed between sets/attempts. 

2) Back Squat: Every 2:30

4 @ 70-80%

3×4 @ 75-85%

Warm-up as needed. Pick weights based upon feel. Perform this on a running clock.

3) Front Squat: Every 2:00

5 @ 60-65%

5 @ 60-70%

2 sets of 5 @ 65-75%

This should be a continuation of your Back Squats, starting at 10:00 on the clock. Pick weights based on feel.

WOD:

4) Sumo Speed Deads: 2 Reps Every 1:30 x 10 sets

Warm-up as needed. Use 50% of your 1RM Deadlift and approximately 25% of your 1RM Deadlift in Band Tension (that’s both bands together). Goal is absolute speed, focusing on locking out hard. Reset your start position between reps, make sure both are pulls from a dead stop. Add 5-10% Band Tension.

5) AQAP:

16-12-8-4 Alternating Single Arm Dumbbell Snatch 100/70

4-3-2-1 Legless Rope Climbs 15ft

Extra Work:

6) Dumbbell Bulgarian Split Squat: 4 sets of 6/side

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

7) Safety Bar Good Morning: 3 sets of 10

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

8) Banded Marching: 10 minutes

Perform this either holding a band or with a belt strapped into the pull-up rig.

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