3.3.25 WOD

Bike 2:00 increasing intensity every :30
10 Burpees
20 Push-ups
30 Walking Lunges (Total)
40 Russian KBS, 53/35

Then…

Deload week from squats!

Clean warm-up
+
3 warm up rounds

Then..
EMOM x 6 Minutes

2 Hang Power Cleans From Above the Knee + 2 Front Squats

*increase weight over the 6 Minutes as able
—
Focus on pushing the hips back, letting the shoulders come forward, turning the knucles down and keeping the lats tight to keep the bar close to the body to get to the hang position just above the knee. Think about driving through the floor and shrugging up then fast elbows scooping through to get under the bar. Keep the elbows high and the midline active on your front squats.

The goal today is not to work to a max complex but to feel snappy and have perfect technique!!!

Squats
*increase weight over the 5 Minutes as able
—
Focus on pushing the hips back, letting the shoulders come forward, turning the knucles down and keeping the lats tight to keep the bar close to the body to get to the hang position just above the knee. Think about driving through the floor and shrugging up then fast elbows scooping through to get under the bar. Keep the elbows high and the midline active on your front squats.

The goal today is not to work to a max complex but to feel snappy and have perfect technique

Then…
5 Rounds For TIme:
6 Deadlifts 225/155
9 Handstand Push Ups/ HR pushups
12 Box Jump Overs with Step Down
15/12 Cal Row