Pre Class:

1) Snatch: 1 Rep Every 1:00 x 20 sets

Minutes 1-5 @ 60%

Minutes 6-10 @ 65%

Minutes 11-15 @ 70%

Minute 16 @ 75%, 17 @ 80%, 18 @ 83%, 19 @ 85%, 20 @ 87%

Warm-up as needed. All reps full Squat.

2) Clean and Jerk: 1 Rep Every 1:30 x 15 sets

Minutes 1-5 @ 60%

Minutes 6-10 @ 65%

Minutes 11-15 @ 70%

Then at your own pace 1 @ 75%, 1 @ 80%< 1 @ 83%, 1 @ 85%, 1 @ 87%

Warm-up as needed. All reps full Squat and Split Jerk.

WOD:

3) Back Squat: 7 Reps Every 2:30 for 6 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 6th set is a Max Reps sets done at 85% of your 7RM 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) AQAP:

30-25-20-15-10 Wall Balls 30/20

1-2-3-4-5 Rope Climb 15ft

Extra Work:

5) Run: 45 minutes at Aerobic Pace

This should be a smooth ands steady pace, HR around 70-80% of Max.

6) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

7) Sled Drag: 4 x 50m Drag/50m Pull

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

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