WOD:

1) Every 2:00 x 7 sets: 1 Pause Front Squat + 2 Front Squats

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom for 3 seconds.

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

Warm-up as needed. Start around 30% of your 1RM Back Squat. Build as heavy as possible. Alternate legs each rep.

3) 10-9-8…3-2-1 – AQAP:

Hang Squat Cleans 95/65

Bar Facing Burpees

Extra Work:

4) Row – 3 sets of: 50-40-30-20-10 Calories

Rest 60 seconds between intervals.

5) Safety Bar Good Morning: 3 sets of 15

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

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