WOD:

1) Back Squat: 1 x 4 @ 70%, 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 85%

Warm-up as needed. Rest only 90 seconds between sets.

2) Front Squat: 1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%

Rest 90 seconds between sets, including the transition from Back Squat to Front Squat.

3) “Big Fran”- 15-12-9 – AQAP:

Thrusters 135/95

Chest-to-bar Pull-ups

Rest Exactly 3 minutes

4) AQAP:

50 Burpees

This is a running clock for the two conditioning pieces. It is up to the athlete to keep track of their times.

5) Dumbbell Front Rack Bulgarian Split Squats: 3 x 8/side

Rest 90 seconds between sets.

6) Hip Extension: 3 x 15-25

Rest 90 seconds between sets. Focus on some extra extension on these.

For results post weights of all sets of Squats. For Met-con post total time with rest to complete both pieces, and time to complete individual pieces, along with any scaling used. If you did Extra Work post weights and reps.

Post Results/Thoughts To Comments

The Open starts this week, what will you do with your time