WOD:

1) Every 3:00 x 7 sets:

3 Pause Back Squats @ 60% of 1RM +

10 Jumping Medball Squats +

20 second Sprint on C2 Bike or Assault Bike

We will be working in partners or even groups of three  for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with maximal speed. Transition immediately to the 10 Jumping Medball Squats, and then finally jump on the bike for a 20 second Sprint Effort (don’t completely max out the first round the bike should be at 90-95%). For the Jumping Medball Squats use your normal Wall Ball weight and hold in the bear hug position.

2) 3 rounds for Max Reps:

40 seconds Burpees

20 seconds Rest

40 seconds Dumbbell Power Cleans 35/25

20 seconds Rest

40 seconds Dumbbell Front Squats 35/25

20 seconds Rest

Get after it and have fun. Make an effort to make the Power Cleans actual Cleans, not swinging curls.

Extra Work:

3) Hip Extension: 3 sets of 25

Rest 90-120 seconds between sets. Add load as deemed fit.

4) Run – 8 sets of:

200m Moderate

100m Sprint

300m Easy

200m Hard

Rest 2 minutes between sets.

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