WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5-5-5-7 Back Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. Use the last set to back-off and flush out your legs.

1b) 10:00 – 16:00 – Every 2:00 x 3 sets: 2-2-3 Front Squats

Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. Use the last set to back-off and flush out your legs.

1c) 16:00 – 26:00 – Every 2:00 x 5 sets: 12 Sumo Stance Good Morning

Focus on positioning over load. Stance should be WIDE, not just a couple inches wider than your Squat stance, but 50-100% wider than your normal stance.

2) 7 minute Up Ladder:

10 Air Squats

2 Power Clean 155/105

Workout is performed 10+2, 20+4, 30+6, and so on until time is up.

Extra Work:

3) D-Ball Bear Hold: Accumulate 5 minutes

Heavy as possible. Keep track of time and attempts to complete.

4) 7-5-3 minutes for Max Calories:

Ski Erg

Bike Erg

Row Erg

This is a total of 15 minutes on each machine, perform on a running clock and focus on transitioning quick from machine to machine.

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