*De-load week, keep the volume low and intensity high.

Pre Class:

1) Run:

A) 10 minute Easy Jog (or any combination of walk/jog)

B) 1 minute Walk

C) 2x6min @ 90 minute time domain pace or “recovery jog” pace with 2 minutes Rest

D) 2x4min @ 40 minute time domain pace with 1 minute Rest

E) 2x2min @ 20 minute time domain pace with 30 seconds Rest

F) 2x1min @ 10 minute time domain pace with 15 seconds Rest

Pace as deemed appropriate. Workout courtesy of Chris Hinshaw.

WOD:

2) Back Squat:

@ 0:00 – 3 Reps

@ 2:00 – 3 Reps

@ 4:00 – 3 Reps

@ 6:00 – 3 Reps

@ 8:00 – 1 Reps

@ 10:00 – 1 Reps

@ 12:00 – 1 Reps

@ 14:00 – 1 Reps

@ 16:00 – 1 Reps

Warm-up as needed. Reference 9/12/15 for loading. Look to build a little heavier than last time, or start around 70% of your 1RM. Build as heavy as deemed fit for each rep range.

3) AQAP:

75 Air Squats

25 Hang Power Cleans 135/95

50 Box Jump Overs 24/20

25 Hang Power Cleans 135/95

75 Air Squats

Extra Work:

4) Reverse Sled Drag: 6 sets of 50m

Rest 60 seconds between sets. Build heavy as possible without having to stop.

5) 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