WOD:

1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 7-7-10 Back Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading.

1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 3-3-5 Front Squats

Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading.

1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 8/side Single Leg Kettlebell Romanian Deadlift

Focus on positioning over load. Keep your hips square and only go as low as you can maintain a proper back position. Try to keep the opposing leg off the ground for all 8 reps and then switch sides.

2) AQAP:

21-15-9 Bar Facing Burpees

12-9-6 Squat Cleans 95/65

Extra Work:

3) Hip Extension: 4 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

4) Ski Erg: 8 sets of

3 minutes Easy

2 minutes Moderate

1 minute Hard

Pick paces that you can maintain for each respective time domain/intensity.

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

https://www.youtube.com/watch?v=rEfSdPz1WtA