WOD:

1) Front Squat:

@ 0:00 – 3 Reps

@ 2:00 – 3 Reps

@ 4:00 – 3 Reps

@ 6:00 – 1 Reps

@ 8:00 – 1 Reps

@ 10:00 – 1 Reps

@ 12:00 – 1 Reps

Warm-up as needed. Reference 10/14/16 for loading. Look to build heavier than last time.

2) Single Leg Kettlebell Deadlift:

@ 14:00 – 8/side

@ 16:00 – 8/side

@ 18:00 – 8/side

@ 20:00 – 8/side

Focus here should be on positioning not loading. Load as deemed fit. Range of motion will be varied for among athletes, only come as long as you can maintain a good neutral position through your spine.

3) 10 minute AMRAP:

20 Knees-to-armpits

5 Squat Cleans 135/95

Extra Work:

4) Band Pull-aparts: 100 not for time

Focus on position and activation, not speed. Switch between over and underhand every 10 reps.

5) Sled Drag: 400m @ Bodyweight

Scale as needed to be able to do this at a continuous pace without stopping. This isn’t for time, just smooth and steady.

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