STRENGTH
Front Squat
set 1 – 3 reps @ 60%
Set 2 – 3 reps @ 65%
Set 3 – 3 reps @ 70%
Set 4 – 6 reps @ 80%
Set 5 – 6 reps @ 80%
Rest as needed
Every 2 minutes, for 4 minutes (2 sets):
Kettlebell Lunge 50 feet
*First set kettlebells overhead, then 2nd kettlebells in Front Rack, increase weight set.
2 alternating sets of:
a. 20 sec single leg wall sit
20 sec rest
b. 2 alternating sets:
20 pistols each leg
WOD
5 min AMRAP:
3,3,6,6, 9,9 and so on:
Shoulder to overhead @ 135/95lbs
Box Jump Over (step down) @ 24/20"
REST 2 min
Every minute for 7 minutes (7 rounds):
1 Squat Clean
starting @ 65% building to 80-85%
Drop the hammer on this wod , REST 2 min then hit a heavy squat clean.