WOD:

1) 2 Pause Front Squats + 3 Front Squats: Every 3:00 x 5 sets

Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole.

2) Back Rack Split Squats: 10/side Every 3:00 x 3 sets

Warm-up as needed. Perform all reps on 1 side before switching to the other, start on your non dominant stance. Build as heavy as deemed fit.

3) 3 rounds for Max Reps:

1:30 Calories Ski/Bike/Row

1:00 Air Squats

:30 Hang Power Cleans 95/65

1:00 Rest

This is a 3 minute Round, followed by 1 minute Rest.

Extra Work:

4) Single Leg Good Morning: 4 set of 10/side

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

5) Ski Erg: 10 sets of

1 minute Easy

1 minute Moderate

1 minute Hard

1 minute Rest

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