* Monday, September 5th (Labor Day) there will be one class at 9 AM

Pre Class:

1) Run:

A) 800m, 300m, 400m. 60 seconds Rest between distances. 4 minutes Rest Between sets.

B) 800m, 300m, 400m. 60 seconds Rest between distances. 4 minutes Rest Between sets.

C) 300m, Rest 60 seconds, 300m Rest 60 seconds, 3x100m w/20 seconds Rest, 300m. Rest 4 minutes.

D) 800m, 300m, 400m. 60 seconds Rest between distances.

All 100’s and 300’s are at your 1 mile Pace. 800’s and 400’s are at your 1 mile pace plus 1 minute. 5700m Total Distance. Workout courtesy for Chris Hinshaw.

2) Snatch + Low Hang Snatch + Overhead Squat: 7 working sets

Warm-up as needed. Start around 60-70% of your 1RM. Establish a Max complex for the day, your other 6 working sets should be within 80%> of this. All Snatches full Squat. No dropping the bar between reps.

3) 2 Cleans + 2 Jerks: 5 working sets

Warm-up as needed. Start around 60-70% of your 1RM. Establish a Max for the day, your other 4 working sets should be within 80%> of this. You may drop and reset between the two Cleans. Both are full Squat.

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. Start at 60% of your 1RM or heavier. Build as heavy as deemed fit for each respective rep range.

5) Front Rack Alternating Lunges:

@ 12:00 – 5 Reps/side

@ 14:00 – 5 Reps/side

@ 16:00 – 5 Reps/side

@ 18:00 – 5 Reps/Side

This should be done as a continuation of your Front Squats on a running clock. Start around 40% of your 1RM Front Squat and adjust load accordingly.

6) AQAP:

400m Run

30 Chest-to-bar Pull-ups

400m Run

20 Chest-to-bar Pull-ups

400m Run

10 Chest-to-bar Pull-ups

Extra Work:

7) Sled Drag: 400m @ Bodyweight

Not for time. Smooth and steady. Focus on walking through your heels.

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