* New Classes starting June 6th HERE

Extra Work:

1) 5 Rep Touch+Go Power Clean: Establish a Max for the Day

Warm-up as needed. Rest as needed. Don’t spend more than 20 minutes on this.

2) Clean Pull: 3 sets of 3 @ 110%

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

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 4/18/16 for loading.

4) Barbell Back Rack Split Squats: 5/side Every 2:00 x 4 sets

This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 5 reps on 1 Leg before switching to the other.

5) 10 minute Up Ladder:

5 Burpees

10 Double-unders

Rep scheme goes 5+10, 10+20, 15+30, 20+40, and so on until 10 minutes is up.

Extra Work:

6) Glute Ham Raise: 4 sets of 6-8 reps

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

7) Banded Marching: 10 minutes

Try and perform at a tempo that keeps you moving for 10 minutes.

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