* New Movement and Aerobic Capacity Class starts this Monday @ 5:30 PM Here

Pre Class:

1) 3 Rep Touch and Go Squat Clean: Establish a Max For the Day

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

2) Hang Clean High-Pulls: 4 sets of 3

Rest 90-120 seconds between sets. Heavy as possible. Use straps if you need them/have them.

WOD:

3) Front Squat: 7 Reps Every 2:30 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/4/16 for loading.

4) Barbell Back Rack Split Squats: 10/side Every 3:00 x 3 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 10 reps on 1 Leg before switching to the other.

5) 10 minute AMRAP:

50 Double-unders

10 Back Squats 135/95

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