Pre Class:

1) Clean Pull + Below the Knee Hang Clean: 7 sets

Warm-up as needed. Rest 90-120 seconds between lifts. All sets at 70% of your 1RM or heavier.

2) Muscle Clean: 5 sets of 3

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

WOD:

3) Front Squat: 3 reps Every 1:30 x 8 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

4) Barbell Back Rack Lunges: 4/side Every 2:00 x 4 sets

This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep.

5) 21-15-9 – AQAP:

Squat Cleans 135/95

400m Run

Extra Work:

6) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load if able.

7) Single Leg Kettlebell Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all 12 reps on 1 leg before switching.

8) Sled Drag: 8 x 50m

Rest 60 seconds between sets. Heavy as possible.

9) 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

https://www.youtube.com/watch?v=gGSIQ0JQ5BM