* Next Programming Block HERE

WOD:

1) Back Squat: 10 Reps Every 3:00 for 5 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light.

2) 5 rounds AQAP:

12 Knees-to-armpits

1 Rope Climb 15ft

12 Dumbbell Squat Cleans 35/25

Extra Work:

3) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

4) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken.

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

It’s super important to remember that even if you have great position on a movement it can always be better.