*Week 3 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM

WOD:

1) Every 2:00 x 7 sets:

1 Thruster +

1 Tempo Front Squat (3.0.3) +

2 Front Squats

Warm-up as needed. Start at a moderate load and build as heavy as deemed fit. On the Tempo Front Squat really focus on trying to control through the range of motion.

2) Every 2:00 x 8 sets:

7 Hang Power Cleans 135/95

11 Burpee Lateral Bar Hops

30 Double-unders

Goal here is fast but maintainable paces for each set.

Extra Work:

3) Dual Kettlebell Front Rack Bulgarian Split Squats: 4 sets of 5/side

Rest 90-120 seconds between sets. Build as heavy as deemed fit.

4) Rower:

A – 1000m Warm-Up

B – 3 sets of…

125m Moderate

250m Hard

500m Easy

C – 1000m Moderate

This is one continuous piece. No rest anywhere.

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