WOD:

1) 1 + 1/4 Front 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. Descend to the bottom of the Squat come up just past parallel then back down into the bottom and finish to the top, that’s one rep.

2) Front Rack Alternating Lunges: 5/side Every 2:00 x 5 sets

Perform this as a continuation of your Front Squats starting at 10:00 on the clock. Start around 30% of your 1RM Front Squat and build accordingly. Alternate legs each rep.

3) AQAP:

100 Double-unders

100 Single Arm Alternating Dumbbell Snatches 50/35

100 Double-unders

Extra Work:

4) Single Arm Dumbbell Roll: 4 sets of 6-8 reps/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

5) Hip Extension: 4 sets of 10

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

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