WODScreen

WARM UP

2 Rounds
30 Jumping Jacks
20 Mountain Climbers
10 No Push up Burpee

– into –

2 Rounds
10 Walking Lunges
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
5/5 Staggered Stance Air Squats
5 Air Squats

– into –

10 Squat to Stand
10 Kang Squats
5/5 Drop Lateral Lunges

BACK SQUAT

Warm Up Sets:
– 5 Tempo Back Squats @ 3.1.X.1
– 5 Tempo Back Squats @ 1.3.X.1
– 10 Back Squats

Ramp Up (20:00)
– 10 Reps @ RPE 3
– 8 Reps @ RPE 4
– 6 Reps @ RPE 5
– 4 Reps @ RPE 6
– 3 Reps @ RPE 7
– 2 Reps @ RPE 8
– 1 Rep @ RPE 9
– Attempt 1
– Attempt 2
– Optional Attempt 3

*This should be completed during the 20:00 strength session.

—
Working Set:
1 Rep Max Back Squat

WORKOUT

Workout Prep:

Lunges
– 10 Walking Lunges

Hang Power Cleans
– 3 Deadlifts
– 3 Hang High Pulls
– 3 High Hang Power Cleans
– 5 Hang Power Cleans

Ramp Up
– Athletes should be able to build up to their workout weight in 2-3 sets.

RX / RX Masters / Intermediate

AMRAP 7
10 Walking Lunges
5 Hang Power Cleans @ RX 60/43 INT 53/35

EXTRA

Reverse Hyper Extension
3 x 10-15