*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE

WOD:

Session A:

1) 15 minute EMOTM:

Minute 1 – 1 Squat Clean

Minute 2 – 2 Squat Cleans

Minutes 3 – 3 Squat Cleans

Drop and reset between reps. Keep the weight fixed for the 3 minute cycle, and then change load accordingly as deemed fit.

2) Clean Power Shrugs: 3 sets of 5 @ 110-130% of 1RM Clean

Rest 2-3 minutes between sets. Use straps if you have them.

3a) 0:00 – 10:00 – Every 2:30 x 4 sets: 7 Front Squats

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

3b) 10:00 – 20:00 – Every 2:30 x 4 sets: 7 Back Squats

Reference past weeks for loading. Build as heavy as deemed fit.

3c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: Lateral Box Step-Overs

We will by working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you can maintain for the entire 5 minutes. Use a box that puts your knee and hip in line when you step-over.

4) 7 minute Up Ladder:

3 Power Cleans 155/105

10 Alternating Pistol Squats

Scale as needed.

5) Glute Ham Raise: 3 sets of 10

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

6) Reverse Hyper: 3 sets of 20

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

Session B:

1) Run – 8 sets of:

200m Run Easy

50m Sprint

150m Moderate

200m Easy

Rest 60 seconds between sets.

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