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WOD:

1) Back Squat: Every 2:30

5 @ 60-65%

5 @ 65-75%

2×5 @ 70-80%

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 @ 60-70%

5 @ 65-75%

2×5 @ 70-80%

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) 10 minute AMRAP:

10 Power Cleans 95/65

10 Alternating Front Rack Lunges 95/65

30 Double-unders

Extra Work:

4) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. Add load if able.

5) Sled Drag: 400m @ Bodyweight

Scale as needed, this should be continuous motion.

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