6.7.24 WOD

3 Min on any machine then…
–
2 Rounds
Monster Band Kick Back x 10 each leg
Banded Lat walk x 12
Pause Front Squat with Empty BB x 3
BB Strict Press x 5
single Leg Hops/each leg x 10

Then…
Squat Maintenance (Week 3 of 4)

3 warm-up sets before hitting 60-70%

Every 2:00 x 5 Sets
3 Tempo Front Squats (:05 Negative)
5 Back Squats
*Perform at 60-70% of 1 RM Front Squat

Then…

Warm-up to Squat clean thruster

Then..

5 Rounds For Time
5 Burpee Box Jump Overs or step downs
1 Squat clean thruster. 155/105
**add 1 Squat clean thruster each round

Goal: sub 10min