* Reminder, Monday July 4th there will be one (1) class at 9 AM

WOD:

1) Pause Back Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pause in the bottom of the Squat for 3 seconds, no bouncing to get out of the hole.

2) Good Morning: 10 reps Every 2:00 x 5 sets

Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start with around 30-40% of your 1RM Back Squat for loading and build as deemed fit. Focus should be on positioning over loading.

3) 3 rounds AQAP:

12 Deadlifts 115/75

9 Hang Power Cleans 115/75

6 Front Squats 115/75

50 Double-unders

Extra Work:

4) Waiters Walk: 400m

Load as heavy as possible. Switch sides every 100m.

5) Single Leg Hip Thrust: 3 sets of 15/side

Rest 90-120 seconds between sets. Add load if able.

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