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Pre Class:

1) Run – 6 sets of:

100m Sprint

200m Fast

400m Easy

200m Walk

No rest between distances or sets. Goal should be to hit same paces/distances for each piece on each set. Ideally hit a 10 minute Jog to warm-up appropriately.

2) Pause Front Squat: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Pause for 3 seconds in the bottom of the squat.

WOD:

3) Clean High-Pull + Low Hang Muscle Clean + Push Press: Every 1:00 x 7 sets

Warm-up as needed. Start around 50% of your 1RM and build as heavy as deemed fit.

4) Clean Pull + Low Hang Power Clean + 2 Push Jerk: Every 1:00 x 7 sets

Continue to build loading from Part 1.

5) Clean Pull + Low Hang Clean + Front Squat: Every 1:00 x 7 sets

Continue to build loading from Part 2.

6) 3 rounds AQAP:

400m Run

21 Overhead Squats 95/65

12 Strict Handstand Push-ups

Extra Work:

7) Bamboo Bar Overhead Lunge: 4 sets of 50ft

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

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