Pre Class:

1) Row: 5 x 1000m @ 2K Pace

Rest 4 minutes between intervals.

WOD:

2) Front Squat:

@ 0:00 – 3 Reps

@ 2:00 – 3 Reps

@ 4:00 – 3 Reps

@ 6:00 – 1 Reps

@ 8:00 – 1 Reps

@ 10:00 – 1 Reps

@ 12:00 – 1 Reps

Warm-up as needed. Reference 10/14/16 for loading. Look to build heavier than last time.

3) Single Leg Kettlebell Deadlift:

@ 14:00 – 8/side

@ 16:00 – 8/side

@ 18:00 – 8/side

@ 20:00 – 8/side

Focus here should be on positioning not loading. Load as deemed fit. Range of motion will be varied for among athletes, only come as long as you can maintain a good neutral position through your spine.

4) 10 minute AMRAP:

20 Toes-to-bar

5 Squat Cleans 205/145

Extra Work:

 5) Sled Drag: 400m

Performed light, use this to walk out/flush out your legs. Focus on driving through the heels.

6) 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