*WOD PATHS: An Explanation Of Our New Programming Structure HERE

Pre Class:

1) Snatch: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 4×1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. All lifts full squat.

2) Clean and Jerk 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 4×1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. All lifts full squat and Split Jerk.

Class:

3) Back Squat: 5 @60%, 5 @ 65%, 5 @ 70%, 5 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets. 

4) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets. 

https://www.youtube.com/watch?v=ekA1jW2FHXA

5) 15-12-9 – AQAP:

Thrusters 135/95

Jump Over the Box 30/24

Post Class:

6) Pistol Squats: 4 sets of 10 Alternating

Rest 90 seconds between sets. Focus should be on speed.

7) Reverse Hyper: 4 sets of 15

Rest 90 seconds between sets. Heavy as possible.

8) Row: 5 x 500m

Rest 20 seconds between intervals. Row @ your 2K pace.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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