WOD:

1) Front Squat:

@ 0:00 – 3 Reps

@ 2:00 – 3 Reps

@ 4:00 – 3 Reps

@ 6:00 – 1 Reps

@ 8:00 – 1 Reps

@ 10:00 – 1 Reps

@ 12:00 – 1 Reps

Warm-up as needed. Start around 70% of your 1RM and climb as deemed fit. Reference 9/16/16 for loading.

2) Front Rack Box Step-ups:

@ 14:00 – 5 reps/side

@ 16:00 – 5 Reps/side

@ 18:00 – 5 Reps/side

@ 20:00 – 5 Reps/side

This should be done as a continuation of your Front Squats. Perform to a box that puts your knee in line with the hip joint. Perform all 5 reps on one side before switching to the other.

3) 10 minute AMRAP:

21 Kettlebell Swings 53/35

12 Push-ups

Extra Work:

4) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Focus on positioning over load.

5) Hip Thrust: 3 sets of 15

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

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