*The Open Is HERE

Pre Class:

1) Clean: 5 sets of 3 T+G

Warm-up as needed. Ret 2-3 minutes between sets. All reps full Squat. No dropping the bar between reps.

2) Hang Clean High-Pull: 3 sets of 5

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

WOD:

3) Back Squat: Every 2:30

5 @ 65-75%

5 @ 75-85%

3 @ 80-90%

2 @ 85-95%

1 @ 95-105%

Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

4) Front Squat: Every 2:00

4 @ 60-70%

4 @ 70-80%

4 @ 75-85%

4 @ 80-90%

This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

5) 8 minute AMRAP:

6 Deadlifts 225/155

12 Burpee Lateral Bar Hops

24 Air Squats

Extra Work:

6) Romanian Deadlifts: 4 sets of 8

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

7) Hip Extension: 3 sets of 10

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

8) Hip Thrusts: 3 sets of 20

Rest 90-120 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