WOD:

1) Back Squat: Every 2:30

8 @ 60-70%

8 @ 65-75%

6 @ 75-85%

6 @ 80-90%

Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

2) Front Squat: Every 2:00

5 @ 65-75%

5 @ 70-80%

5 @ 75-85%

5 @ 80-90%

This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

3) 3 rounds AQAP:

50 Alternating Lunges

21 Hang Power Cleans 95/65

12 Burpee Lateral Bar Hops

Extra Work:

4) Banded Pull Throughs: 3 sets of 15

Rest 90-120 seconds between sets.

5) Sled Drag: 400m @ Bodyweight

Scale as needed so that you can keep consistent movement and pace.

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