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

WOD:

Session A:

1) 15 minute EMOTM:

Minute 1 – 1x (1 Deadlift + 1 Hang Power Clean + 1 Squat Clean)

Minute 2 – 2x (1 Deadlift + 1 Hang Power Clean + 1 Squat Clean)

Minute 3 – 3x (1 Deadlift + 1 Hang Power Clean + 1 Squat Clean)

Each complex should be performed as a complex, no dropping the bar, you may drop on minutes 2 and 3 when there are multiple complexes. Keep the weight fixed through the 3 minute cycle and then go up or down as deemed fit.

2) Low Hang Clean High-Pull: 3 sets of 5

Rest 2-3 minutes between sets. Heavy as possible (bar should be getting to sternum area). Use straps if you need them/have them. Add 5-10lbs from last week.

3a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5 Front Squats

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

3b) 10:00 – 20:00 – Every 2:30 x 4 sets: 5 Back Squats

Reference last week for loading. Build as heavy as deemed fit.

3c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: 5/side Split Squats

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. Perform the Split Squats in sets of 5, alternating stances every 5 reps.

4) 21-15-9 – AQAP:

Power Cleans 135/95

Bar Facing Burpees

Scale as needed.

5) Single Leg Hip Extension: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 leg, then switch to the other.

6) Reverse Hyper: 3 sets of 20

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

Session B:

1) Run – 8 sets of:

200m Hard

400m Easy/Active Recovery

No rest, work for consistent paces on all rounds.

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