WOD:

1) Front Squat: 10-10-8-8-6 Every 2:30

Warm-up as needed. Build as heavy as deemed fit. We haven’t Front Squatted in a long time so don’t be surprised if things feel a little off.

2) Front Rack Split Squat: 8/side Every 2:30

Start light, loading should be similar to Lunges, but these are a different stimulus so start light and feel things out a little.

3) 15-12-9-6-3 – AQAP:

Power Clean 135/95

200m Run

Extra Work:

4) Hip Thrusts: 4 sets of 15

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

5) Ski Erg:

A) 5:00 Easy

B) 4 x 1:00 @ Moderate-to-Modeately Hard, 1:00 Rest

C) 4 x 8:00 @ Easy-to-Moderate, Rest 2:00

Make sure efforts/paces in B and C are maintainable for each of the respective 4 sets.

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