WOD:

1) Every 3:00 x 5 sets: 3 Pause Front Squats + 5 Front Squats

Warm-up as needed. Start around 60% of your 1RM Squat. Build as heavy as deemed fit. On Pause Squats hold in the bottom for 3 seconds each rep.

2) Every 3:00 x 3 sets: 10/side Back Rack Barbell Lunges

Start light, build as heavy as deemed fit. Alternate legs each rep.

3) 10 minute AMRAP:

30 Bar Facing Burpees

20 Power Cleans 95/65

30 Bar Facing Burpees

10 Power Cleans 135/95

30 Bar Facing Burpees

Max Power Cleans 185/135

Extra Work:

4) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

5) Bike Erg: 8 sets

3:00 Easy Wattage

:30 +50 Watts

:30 +50 Watts

:30 +50 Watts

:30 +50 Watts

This is one continuous 40 minute piece. Example pacing would be 150 watts, 200 watts, 250 watts, 300 watts, 350 watts.

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