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9/16/22

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Warm Up:

2 rounds:

  • 10 Cossacks + 10 Pause Goblet Squats
  • 8 Split Squat Rock Backs/side
  • 90 sec Rolling Plank

Strength:

Every 90 sec for 5 sets:

  • Power Clean w/ pause @knee + Power Clean

Pause Back Squat 3×5-8 – increase load/reps

Conditioning:

Partner WOD – For Time:

  • 24-20-16:
    • Deadlifts
  • 40 Walking Lunges
  • 30/20 Cal Row

Split the reps