Pre Class:

1) Run:

4 sets of – 2 x 600m w/No Rest between reps. 2 minutes Rest between sets.

Workout Details: The 600s will be performed by running 200m at a moderate pace, running 300m at a fast pace, and 100m at an easy pace. Take 2min of rest after every 1200m.

Workout Pacing: Your 300m intervals are all at a fast pace. Target a fast pace equal to your mile PR time. As example, an athlete with a mile PR of 8min would target 90sec (or 30sec/100m). Your 100m intervals are a slow recovery jog. You pick your recovery jog pace. Your 200m intervals are at a moderate pace.

Workout Focus: The core of this workout is the second 200m interval in each set. Focus on your breathing during this interval. Your breathing must give you the feeling that your pace is sustainable and VERY FAST.

Workout courtesy for Chris Hinshaw.

2) Clean + Hang Clean + Jerk: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. No dropping the bar between reps.

3) Snatch Pull + Snatch + Pause Overhead Squat: Every 1:30 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM Snatch. You may reset yourself between the Snatch Pull and Snatch. For the OHS pause in the hole for 3 seconds. Build as heavy as deemed fit.

WOD:

4) Front Squat:

@ 0:00 – 10 Reps

@ 3:00 – 10 Reps

@ 6:00 – 5 Reps

@ 8:00 – 5 Reps

@ 10:00 – 5 Reps

Warm-up as needed. Reference 9/23/16 for loading. Look to build heavier than last time.

5) Single Leg Kettlebell Deadlift:

@ 12:00 – 8/side

@ 14:00 – 8/side

@ 16:00 – 8/side

@ 18:00 – 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.

6) 3 rounds AQAP:

14 Overhead Alternating Lunges 155/105

21 Chest-to-bar Pull-ups

75 Double-unders

Extra Work:

7) Dog Sled Sprints: 8 x 50m

Rest 2-3 minutes between sets. This should be done unloaded as max effort sprints.

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