Pre Class:

1) Row: 10 x 500m @ 2K Pace

Rest 2 minutes between intervals.

2) Clean Pull + Hang Squat Clean + Front Squat + 2 Jerks: 5 sets

Warm-up as needed. Start around 60-70% of your 1RM Clean and Jerk. Build as heavy as deemed fit. Rest 2-3 minutes between sets.

3) Hang Squat Snatch: 5 sets of 3

Warm-up as needed. Start around 60-70% of your 1RM Snatch. Build as heavy as deemed fit. Use straps if you need them/have them. Work from whichever Hang Position you like just be consistent. Rest 2-3 minutes between sets.

WOD:

4) Front Squat:

@ 0:00 – 7 Reps

@ 3:00 – 7 Reps

@ 6:00 – 3 Reps

@ 8:00 – 3 Reps

@ 10:00 – 3 Reps

Warm-up as needed. Reference 9/30/16 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) “Open 15.3”- 14 minute AMRAP:

7 Muscle-ups

50 Wall Balls 20/14

100 Double-unders

For retesting purposes, women throw to a 9′ target.

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