* Reminder, Monday July 4th there will be one (1) class at 9 AM

Pre Class:

1) Power Clean + Hang Power Clean: Every 1:00 x 10 sets

Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit.

2) Clean Pulls: 3 sets of 3 @ 100%>

Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them.

WOD:

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

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of the Squat for 3 seconds, no bouncing to get out of the hole.

4) Good Morning: 10 reps Every 2:00 x 5 sets

Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start with around 30-40% of your 1RM Back Squat for loading and build as deemed fit. Focus should be on positioning over loading.

5) 3 rounds AQAP:

12 Deadlifts 175/125

9 Hang Power Cleans 175/125

6 Front Squats 175/125

75 Double-unders

Extra Work:

6) Glute Ham Raise: 4 sets of 6-10 reps

Rest 90-120 seconds between sets. Add load/assistance as needed.

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

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

8) Reverse Sled Drag: 6 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