Pre Class:

1) Power Clean From Blocks (Above the Knee): 5 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset between reps. Start around 60% of your 1RM Clean.

2) Clean Pull From Blocks (Above the Knee): 3 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Start around 60% of your 1RM Clean.

WOD:

3) Front Squat: 3 reps Every 1:30 x 8 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/16/16 for loading.

4) Back Rack Box Step-ups: 5/side @ 20″ Every 2:00 x 4 sets

This is done as a continuation of your Front Squats, starting at 10:00 on the clock. 20″ is a generic height, pick a box height that puts your knee in line with your hip, i.e. parallel when on the box. Perform all 5 reps on one leg before switching.

5) 3 rounds for Max Reps:

1 minute Assault Bike Calories

1 minute Power Cleans 155/105

1 minute Burpees

1 minute Rest

Extra Work:

6) Safety Bar Good Morning: 4 sets of 8

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

7) Banded Hip Thrusts: 4 sets of 10

Rest 90-120 seconds between sets. Because of the bands, focus on making these dynamic.

8) Sled Drag: 8 x 50m

Rest 60 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