*Help Support Damon HERE

WOD:

1) Front Squat: 10-8-8-6-4 Every 2:30

Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that.

2) Single Arm Overhead Kettlebell 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. Perform all reps on 1 leg before switching to the other. You choose which side to hold the bell overhead with.

3) 10 minute AMRAP:

10 Hang Power Cleans 50/35

10 Alternating Dumbbell Lunge 50/35

10 Burpees

Extra Work:

4) Good Morning: 4 sets of 12

Rest 90-120 seconds between sets. Focus on position over loading.

5) Run:

A) – 5 minute Easy Run

B) – 6 x 1000m/Rest 2 minutes – Perform in a 3 round wave of Easy>Moderate, Moderate, Moderately Hard

Maintainable paces across the two 3 round waves.

Distance references if you are changing modalities HERE

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