Pre Class:

1) Jerks: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Perform these from the Rack, no using blocks.

2) Touch and Go Clean: 3 sets of 5

Warm-up as needed. Rest 3 minutes or as needed between sets. Build as heavy as possible.

3) Clean Pulls: 3 sets of 3 @ 90%+ of 1RM Clean

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them.

Class:

4) Back Squat: 6 @ 65%, 6 @ 75%, 2×6 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets.

5) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets.

6) AQAP:

5-4-3-2-1 Squat Clean Thrusters 135/95

10-8-6-4-2 Toes-to-bar

Post Class:

7) Hip Extension: 4 sets of 8

Hold the top of each repetition for a 3 second pause. Add load as able. Rest 90 seconds between sets.

8) Sled Drag: 4 x 100m

Moderate load. Rest 60 seconds between efforts.

9) Reverse Hyper: 3 sets of 20

Heavy as possible. Rest 90 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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