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Strength Clean EMOM 8’  1 Squat Clean -build to an 8/10 for the day- WOD “ARM-a-Get-On” Rx 7 Sets For Time: 9 Power Cleans 95/65 -rest :30- 9 Burpee Box Jump Overs 24/20” -rest :30- 45 Double Unders -rest :30- Competitors 7 Sets For Time:

WOD Rx For Time: 80 Wall Balls 20/14 600m Run 40/32 Calorie Ski-Erg 20 Chest To Bar Pull-Ups

Active Recovery & Accessory 4 Sets 6 Contralateral Single Leg DB RDL’s / side + 6 Single Leg ATG Split Squats / side + :20 – :30 GHD Hollow Iso Hold + 100’ Double KB Front Rack Carry @ Heavy Load -rest 2 min between

Strength Deadlift   Peaking Progression Week 1 Rx  5 @ 75% of 3RM  5 @ 80% of 3RM  3 @ 85% of 3RM 3 @ 90% of 3RM -rest 2 min between sets- Competitors 5 @ 75% of 1RM  5 @ 80% of 1RM  3 @

Gymnastics Progression  Rx 3 Sets  4-6 TEMPO Parallette Push-Ups 31X1 + 4-6 Ring [Bottom of Dip] Rows w/ 1 sec pause @ bottom of dip -rest 2 min between sets- Competitors 3 Sets  4-6 TEMPO Eccentric Deficit HSPU (reset to top of movement each rep)

Strength Front Squat Peaking Progression Week 2 Rx  5 @ 75% of 3RM  5 @ 80% of 3RM  3 @ 85% of 3RM 3 @ 90% of 3RM -rest 2 min between sets- Competitors 5 @ 75% of 1RM  5 @ 80% of 1RM  3

If you’re a regular attendee of our classes– then it isn’t “new” news for you to hear about us at Reason teaching the points of performance when squatting!  But if you don’t attend classes at Reason Fitness or have never heard a source of guidance

Strength  Build to a challenging 3 Rep Thruster from the rack.  WOD “Thrust-a-Ton” In Teams of 2: For Time 20-40-60-80-100 Calorie Row 20-40-60-80-100 Double DB Thrusters CAP 30