Pre Class:

1) Snatch: 5 sets of 1 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat.

2) Clean and Jerk: 5 sets of 1 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split Jerk.

WOD:

3) Front Squat: 5 Reps Every 2:00 for 7 sets

Warm-up as needed. Start at 70% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light.

4) AQAP:

20 Hang Squat Cleans 135/95

35 Burpees

50 Box Jump Overs 24/20

35 Burpees

20 Hang Squat Cleans 135/95

Extra Work:

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

Rest 90-120 seconds between sets. Adding load/assistance as deemed fit.

6) Reverse Hyper: 3 sets of 20

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

7) Sled Drag: 400m @ Bodyweight

Goal is consistent movement, if you can’t maintain that, scale load appropriately.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE