Monthly Challenge
Daily Step-Up Challenge
Pre WOD:
EMOM 12 min:
1 Hang Power Clean + 1 Hang Squat Clean
Weight: 65-70%
Focus: HPC: Bar Height for speed, HSC: Speed under bar
WOD:
A, Back Squat:
3 set*5 Paused* Back Squat
* 3 sec Pause in bottom position
Weight: 70%+ (Build to RIR 2)
B, EMOM 14 min for Max Rep (7 Rounds)
1, Max Alt DB Complex
2, Max Burpee Pull ups
DB Weight: 1*22.5/15 kg (50/35 lbs)
DB Complex=1 DB Snatch+1 DB Thrusters
Post WOD:
3 rounds:
12 Banded Hip Thrusts
15 Banded Glute Bridges
10/10 Fire Hydrants
12 Frog Pumps
Rest as needed rounds and movements
