WOD:

1) Front Squat Every 2:30: 10-7-7-5

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Back Squat Every 2:30: 10-7-7-5

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) 10 minute AMRAP:

10 Power Cleans 95/65

10 Alternating Front Rack Lunges 95/65

10 Bar Facing Burpees

Extra Work:

4) Dumbbell Stiff Leg Deadlift: 3 sets of 20

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

5) Row – 3 sets of: 75-50-25 Calories

Rest 90 seconds between sets.

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