*We are changing our client management software HERE

WOD:

1) Pause Back Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up.

2) Pause Front Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up.

3) Back Rack Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 4 sets

Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Set elevation height as desired.

4) For Max Reps:

2 minutes Power Clean 135/95

2 minutes Bar Facing Burpees

2 minutes Double-unders

2 minutes Bar Facing Burpees

2 minutes Power Clean 135/95

Extra Work:

5) Cable Pull Throughs: 3 sets of 20

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

6) Assault Bike – 3 sets of:

30-25-20-15-10 Calories

Hard/Sprint Efforts. Rest 4x the time to complete each interval.

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