Pre Class:

1) Row: 10 x 50 Calories

Rest 90 seconds between intervals. Work on learning your pacing on the Calorie setting.

WOD:

2) Pause Back Squat: 1 Rep Every 1:30 x 7 sets

Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 3 second Pause in the bottom, NO bounce to come back up.

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

This should be done as a continuation of your Pause Squats starting at 10:30 on the clock. Build as heavy as deemed fit.

4) 3 rounds AQAP:

21 Hang Power Cleans 135/95

12/side Front Rack Lunges 135/95

Extra Work:

5) Hip Thrusts: 4 sets of 10

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

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 HERE