Pre Class:

1) 2″ Deficit Deadlift: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Establish a heavy 3 for the day, your other 4 working sets must be within 80% of that.

WOD:

2) 1 + 1/4 Front Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Descend to the bottom of the Squat come up just past parallel then back down into the bottom and finish to the top, that’s one rep.

3) Front Rack Alternating Lunges: 5/side Every 2:00 x 5 sets

Perform this as a continuation of your Front Squats starting at 10:00 on the clock. Start around 30% of your 1RM Front Squat and build accordingly. Alternate legs each rep.

4) AQAP:

200 Double-unders

100 Single Arm Alternating Dumbbell Snatches 70/50

200 Double-unders

Extra Work:

5) Single Arm Dumbbell Row: 5 sets of 6 reps/side

Rest 90-120 seconds between sets. Heavy as possible, keep it strict.

6) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load if able.

7) Sled Drag: 400m @ Bodyweight

Not for time, focus is just continuous, steady movement.

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