Pre Class:

1) Clean: 4 sets of 2 @ 70%

Warm-up as needed. Drop the bar and reset between reps. All reps full squat.

2) Clean Pulls: 3 sets of 5 @ 80%

Rest 90-120 seconds between sets. Use straps if you need them/have them.

WOD:

3) Front Squat: 2 reps Every 1:15 for 10 sets

Warm-up as needed. Start at 70% or heavier. Build as heavy as deemed fit. Perform this on a running clock with sets @ 0:00, 1:15, 2:30, 3:45, 5:00, 6:15, 7:30, 8:45, 10:00, and 11:15

4) Barbell Back Rack Lunge: 3 reps/side Every 2:00 for 5 sets

Start at 35-45% of your 1RM Back Squat. Build as heavy as deemed fit. This should be a continuation of your Front Squats, with sets @ 12:30, 14:30, 16:30, 18:30, and 20:30

5) AQAP:

100 Burpee Box Jump Overs 24/20

Extra Work:

6) 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.

Post Results/Thoughts To Comments

https://www.youtube.com/watch?v=4EiM_-oSWzI