Pre Class:

1) Row:

2000m

Rest 3 minutes

1500m

Rest 2 minutes

1000m

Rest 1 minute

500m

Pick a moderate pace for the 2K, drop your pace by 2-3 second for each interval.

2) Snatch Pull + Hang Snatch Pull + Hang Snatch: 7 sets

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

3) Power Clean + Hang Power Clean + Jerk: 5 sets

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

WOD:

4) Pause Front Squat: 2 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause for 3 seconds in the bottom of the Squat.

5) Front Squat: 7 Reps Every 3:00 x 3 sets

This should be done as a continuation of your Pause Front Squats starting at 10:00 on the clock. Build as heavy as deemed fit.

6) 9 minute AMRAP:

15 Chest-to-bar Pull-ups

10 Power Clean 115/75

5 Thrusters 115/75

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