Pre Class:

1) Run:

A) 3000m – Rest 10 minutes

B) 6 x 200m (you choose the rest)

3000m is at 110-115% of your Goal mile pace…if your goal mile is 6:00 (360 seconds) then this is run at a 6:36 mile pace. 200m’s are at a hard pace, rest should be dictated by what kind of pace you push. 200m’s should be at at least your goal mile pace. Something to keep in mind as well, your goal mile pace should be reasonable. If you run a 7:00 mile, a 6:00 goal isn’t reasonable, at least not in the short term, that’s like wanting to PR your Back Squat by 50lbs. Have a reasonable pace in mind. Workout courtesy for Chris Hinshaw.

WOD:

2) Front Squat:

@ 0:00 3 Reps

@ 2:00 3 Reps

@ 4:00 3 Reps

@ 6:00 1 Rep

@ 8:00 1 Rep

@ 10:00 1 Rep

@ 12:00 1 Rep

Warm-up as needed. Start around 70% of your 1RM Front Squat and build as heavy as deemed fit.

3) Front Rack Alternating Lunges:

@ 14:00 5 Reps/side

@ 16:00 5 Reps/side

@ 18:00 5 Reps/side

@ 20:00 5 Reps/side

This should be done as a continuation of your Front Squats. Look to your loading last week and try and work a little heavier.

4) 5 ronds AQAP:

10 Toes-to-bar

10 Power Snatch 95/65

Extra Work:

5) Sled Drag: 400m @ Bodyweight

Not for time. Cruise at a smooth and steady pace.

6) 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