Pre WOD:
Paused Front Squat 5×3, 65%+ (2RIR)
*2 sec full stop, max speed up
(increase weights from last week if speed is maintained)
WOD:
A, Start min 0
EMOM 8 min:
1 Squat Clean Thruster
– Start at 70%+ of 1 RM Thruster and build to a heavy single
B, Start min 12
Open 17.5
10 Rounds For Time:
9 Thrusters 43/30 kg (95/65 lbs)
35 Double Unders
Cap 20 min
Post WOD:
Back Strength (2/6)
𝗙𝗼𝗿 𝗾𝘂𝗮𝗹𝗶𝘁𝘆:
𝟯 𝗦𝗲𝘁𝘀:
10 Banded GHD Hip Extension (https://youtu.be/fS0x2LWrwuU?si=QDPvIeg3fqovaAmQ)
40m D-ball/Sandbag Bear Hug Carry, pick weight (Sandbag Bear Hug Carry – YouTube)
*Rest as needed between sets
