* Next Programming Block HERE

Pre Class:

1) Clean and Jerk:

A – Build to a Heavy Single

B – 5 sets of 1 @ 85% of Today’s Heavy Single

Heavy Single is something you can build up to with no misses, and is for the most part technically sound. No getting sloppy and no failed lifts. Rest 90-120 seconds between lifts.

2) Snatch: 3 reps Every 1:30 for 10 sets

Warm-up as needed. Work no heavier than 50% of your 1RM. Goal here is fast, precise, dialed lifts. Movement should be flawless. Drop and reset between sets.

WOD:

3) Back Squat: 10 Reps Every 3:00 for 5 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light.

4) 5 rounds AQAP:

1 Rope Climb 15ft

12 Toes-to-bar

1 Rope Climb 15ft

12 Dumbbell Squat Cleans 50/35

Extra Work:

5) Row: 5 x 1000m

Rest 3 minutes between intervals. Goal is fastest consistent pace.

6) Good Morning: 4 sets of 10

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.

8) Sled Drag/Pull: 4 x 50m Drag/50m Pull

Rest 60 seconds between every 50m. Heavy as possible.

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

It’s super important to remember that even if you have great position on a movement it can always be better.