Pre Class:

1) Power Clean + Hang Power Clean: Establish a Heavy Complex

Warm-up as needed. Rest as needed. Don’t spend more than 20 minutes or so.

2) Clean Pull w/Eccentric Lower: 3 sets of 3 @ 90%>

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Perform the pull then lower the bar to the floor at a count of 3 seconds.

WOD:

3) Back Squat: Every 2:30

5 @ 60-65%

5 @ 60-70%

5 @ 65-75%

5 @ 70-80%

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 @ 60-70%

2×5 @ 65-75%

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) 3 rounds for Max Reps:

1 minute Calories Rowed

1 minute Box Jump Overs 24/20

1 minute D-Ball Over Shoulder 150/100

1 minute Rest

Keep track of total reps at each station.

Extra Work:

6) Single Leg Hip Thrusts: 3 sets of 15/side

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

7) Banded Pull Throughs: 3 sets of 20

Rest 90-120 seconds between sets.

8) Sled Drag: 400m @ Bodyweight

If you can’t keep this moving steadily scale the weight appropriately.

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