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WOD:

1a) 0:00 – 12:00 – Every 3:00 x 4 sets: 10 Back Squats

Warm-up as needed. Worked in the 60-70% range. Don’t crush yourself, focus on smooth clean reps. Every set should feel like it has a little more in the tank.

1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 3 Pause Front Squat

These are meant to be light with a focus on speed out of the hole. Work in the 40-50% range of your 1RM Front Squat. Pause in the bottom for 2 seconds each rep and then focus on maximal acceleration as you stand. No bouncing to initiate the upward drive, go from a dead stop.

1c) 19:00 – 23:00 – 4 minute AMRAP:

10/side Kettlebell Suitcase Deadlifts

20 Mountain Climbers

AMRAP for quality, not for time. Use this almost as warm-up Prep for your workout. Perform all Deadlifts on one side before switching to the other.

2) 3 rounds AQAP:

20 Deadlifts 155/105

30 Abmat Sit-ups

40 Air Squats

Scale as needed.

Extra Work:

3) Cable Pull Through: 4 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

4) Every 5:00 x 6 sets:

30/20 Calorie Assault Runner

500m Row

Goal for today is to work on negative splits. Each interval should be faster than the last. Don’t go out too hot.

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