Pre Class:

1) Slow Clean: 4 sets of 2

Warm-up as needed. Rest 2-3 minutes between sets. Pull from the floor to above the knee should take 3 seconds then, finish the rest of the lift at normal speed. Drop and reset between reps. All reps full Squat.

2) Clean Deadlift: 5 @ 110%, 5 @ 115%, 5 @ 120%

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

WOD:

3) 3 Squat Complex: Every 2:30 for 8 sets

One Squat Complex consists of 1 Pause Back Squat + 1 Lunge per leg. Perform that for 3 cycles for a total of 9 repetitions to make one set. Start around 40-50% of your 1RM Back Squat and build as deemed fit.

4) 8 minute Up Ladder:

2 Squat Cleans 135/95

2 Burpee Box Jump Overs 24/20

Reps go 2, 4, 6, 8, and so on until 8 minutes is up.

Extra Work:

5) Hip Thrusts: 4 sets of 10

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

6) Hip Extension: 4 sets of 10

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

7) Sled Drag: 4 x 50m Forward+50m Reverse

Rest 60 seconds between efforts. Heavy.

8) 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