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**Programming Structure Shift HERE

Pre Class:

1) Assault Bike: 50-45-40-35-30-25-20-15-10-5 Calories

Rest 90 seconds between sets.

2) Back Squat: 3 sets of 3

Rest 2-3 minutes between sets. Heavy as possible.

WOD:

 3) 2 Snatch Pull + 1 Snatch: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reset between each rep on the floor.

4) Clean Pull + Clean + Front Squat + Jerk: Every 1:30 x 7 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the Clean Pull and Clean.

5) AQAP

21-15-9 Clean and Jerk 135/95

9-6-3 Rope Climbs 15ft

Post Class:

6) D-Ball Bear Hug Walking Lunge: 6 sets of 50ft

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

7) 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