( wod )
Tempo Front Squat
5 x 3 x 50 - 60%. 2 Sec Pause on bottom. Fast Hip Extension.
Between sets 5 seated box jumps.
SO 3:30

For time

• 7/10-calorie Echo bike
• 10 burpees over the bar
• Max squat clean thrusters

Rest 2 minutes between rounds. Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

• ♀ 65-lb barbell
• ♂ 95-lb barbell

Run 50 min

sitten leppäillään.

Eilinen/Lepo

Deadlift 3-3-3-3 (deadstop)
Start 70%

800-1200m Jog @ easy pace

+
2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
10m A-skip/B-skip (both each round)
+
2 – 4 rounds
200m Run @ build pace each round
50m walk

CONDITIONING
For time:
1K Bike
2:00 - Max 100 ft. Crossbody Carry (53, 35)
500M Row
2:00 - Max 100 ft. Front Rack Carry (53, 35)
750M Bike
2:00 - Max 100 ft. Double KB Overhead Carry(53, 35)
750M Row
2:00 - Max 100 ft. Crossbody Carry
500M Bike
2:00 - Max 100 ft. Front Rack Carry
1K Row
2:00 - Max 100 ft. KB Overhead Carry
- Goal: Maintain a consistent output on both the Bike and the Row, and maintain good posture during the Carries

Rx+: (70, 53)
L2: (45, 30)
L1: (35, 20)
30:00 Time cap

EXTRA CREDIT
AFAP -
40-30-20-10
SA Banded Pushdowns (reps on each arm)
Banded Hammer Curls

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

Hang Snatch Pull (Above knee) + Hang Snatch High Pull (Above knee) + Hang Squat Snatch (Mid Tight)
7 x ( 1 + 1+ 1) x 50% - 60%
Send off 1:30

You will see it 😄

5 rounds

1 power clean
1 front squat
1 push press
1 back squat
1 behind the neck push press