WOD:

1) 1 and 1/4 Back Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM Back Squat. Come down to the bottom of the Squat, up just above parallel then back down into the bottom and all the way to the top. Reference 7/5/16 for loading.

2) Romanian Deadlift: 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 around 30-40% of your 1RM Deadlift and increase load as deemed fit.

3) 5 rounds AQAP:

5 Power Cleans 155/105

15 Box Jump Overs 24/20

Extra Work:

4) Hip Extension: 3 sets of 20

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

5) Pistol Squats: 10 minute Practice

Work on any facet of a Pistol Squat, including mobility.

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