Pre Class:

1) Low Hang Clean + Low Hang Power Clean: Every 1:30 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Clean Deadlift: 3 sets of 3 @ 120%>

Warm-up as needed. Rest 2-3 minutes between sets. Only work as heavy as you can maintain Clean Pulling position. Use straps if you need them/have them.

WOD:

3) 1 and 1/4 Back Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM Back Squat. Come down to the bottom of the Squat, up just above parallel then back down into the bottom and all the way to the top. Reference 7/5/16 for loading.

4) Romanian Deadlift: 10 reps Every 2:00 x 5 sets

Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift and increase load as deemed fit.

5) 5 rounds AQAP:

5 Power Cleans 225/155

15 Box Jump Overs 24/20

Extra Work:

6) Hip Extension: 3 sets of 20

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

7) Single Leg Kettlebell Deadlift: 3 sets of 10/side

Rest 90-120 seconds between sets. Don’t alternate legs.

8) Dog Sled Push: 8 x 50m

Rest 60 seconds between sets. Heavy as possible. These aren’t sprints. These are heavy, slow, grinding pushes…only load as heavy as you are able to keep the sled moving for the entire 50m.

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