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Pre Class:

1) 3-Position Clean: 5 sets

Warm-up as needed. Rest 2-3 minutes between sets. Order is Above the Knee Hang, Below the Knee Hang, and Floor. No dropping the bar between reps. All reps full Squat.

2) Clean Power Shrugs: 5 @ 110%, 5 @ 120%, 5 @ 120%+

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

WOD:

3) Back Squat: Every 2:30

8 @ 60-70%

8 @ 65-75%

6 @ 75-85%

6 @ 80-90%

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

5 @ 60-65%

5 @ 65-70%

5 @ 70-75%

5 @ 75-80%

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 here is always the upper end of the range.

5) 3 rounds AQAP:

30 Russian Kettlebell Swings 70/53

60 Air Squats

90 Double-unders

Extra Work:

6) Banded Pull Throughs: 3 sets of 15

Rest 90-120 seconds between sets.

7) Single Leg Hip Extension: 3 sets of 15/side

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

8) Sled Drag: 400m @ Bodyweight

Scale as needed so that you can keep consistent movement and pace.

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