* New Classes starting June 6th HERE

Pre Class:

1) Back Squat: 4 sets of 2

Warm-up as needed. Rest 90-120 seconds between sets. All sets at 80% or Heavier.

2) Front Squat: 4 sets of 2

Warm-up as needed. Rest 90-120 seconds between sets. All sets at 80% or Heavier.

WOD:

3) Muscle Snatch + 2 Snatch Push Press: Every 1:00 x 10 sets

Warm-up as needed. Start at around 50% of your 1RM Snatch. Build as heavy as deemed fit.

4) Snatch Pull: 5 sets of 5 @ 110%>

This should be done as a continuation of your Snatches starting at 10:00. Use straps if you need them/have them.

5) 3 rounds AQAP:

21 Deadlifts 135/95

15 Hang Power Cleans 135/95

9 Thrusters 135/95

Extra Work:

6) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds betweens sets. Perform all 15 reps on 1 leg before switching. Add load if able.

7) Dumbbell Stiff Leg Deadlift: 4 sets of 15

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

8) Sled Drag: 400m @ Bodyweight

Scale as needed to ensure that this is 400m of continuous movement.

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