STRENGTH

Sumo Deadlift: 5 x 3 @5% heavier than last week. Rest 2:00
Take 3-4 sets to build to work weight
For those that know their max use 80% of 1RM
Reset on each rep
Goal: 5% heavier than last week but maintain some great form.

CONDITIONING

“Shock Factor”
For time:
21-15-9
Power Clean + S2OH (135, 95)
Front Squats (135, 95)
Goal: Hard pace that will challenge you mentally and physically. Use a load that is challenging, but light enough to complete big sets with.

Rx+:(Rest 5:00 & Complete 21-15-9 Power Clean/T2B)

*10:00 Time Cap

Accessory:

Banded Pull-throughs: 4 x 15. Rest 60s.

Cool down after class with:

Active Straight Leg Raises x 20 reps each side.