WOD:

1) Back Rack Box Step-ups: 5/side Every 2:00 x 5 sets

Warm-up as needed. Start around 20-30% of your 1RM Back Squat. Perform all 5 reps on 1 leg before switching. Build as heavy as possible, but don’t add load if it means you just push off harder. Box height should be the crease of your hip in line with your knee.

2) Romanian Deadlifts: 10 reps Every 2:00 x 5 sets

This should be done as a continuation of your Lunges starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift. Increase loading as deemed fit. 

3) 3 rounds AQAP:

9 Power Snatch 95/65

15 Overhead Squats 95/65

500m Row/1000m Assault Bike/400m Ski Erg

Since we don’t have enough of the same machines for everyone in class, pick your poison for your monostructural movement.

Extra Work:

4) Hip Extension: 4 sets of 20

Rest 90-120 seconds between sets. Add load if able.

5) Single Arm Dumbbell Row: 4 sets of 12/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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