WOD:

1) 3 Pause Front Squat + 5 Front Squat: Every 3:00 x 5 sets

Warm-up as needed. Pause Squats should be held for 3 seconds in the bottom each rep. Reference 1/8/18 for loading. Build as heavy as deemed fit.

2) Back Rack Barbell Lunges: 10/side Every 3:00 x 3 sets

Reference 1/8/18 for loading. Build as heavy as deemed fit. Alternate legs each repetition.

3) 9 minute AMRAP:

3 Power Cleans 115/75

3 Hang Squat Cleans 115/75

3 Front Squats 115/75

30 Double-unders

Extra Work:

4) Good Morning: 3 sets of 15

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

5) Every 3:00 x 10 sets:

10/7 Calories Rowed @ Moderate

10/7 Calories Rowed @ Moderate>Hard

10/7 Calories Rowed @ Hard

10 Burpee Lateral Jump Over the Rower

Pick paces that you can maintain for all 10 rounds.

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