7.15.24 WOD

3min row or bike (Goal 30+ cals )
3 rounds
15 stationary lunges R
15 stationary lunges L
20 Flutter kicks 1/2
20 Squat jumps

Then…
Split Squat/Lunge Progression (Week 1 of 4)
Take this week on the lighter side, as we work into the single leg progressions over the next few weeks.

Complete one set every 2:00 x 5 Sets
10 Alt Back Rack Reverse Lunge Steps
immed. into…
4-6 Front Squats

set 1: empty bar
Set 2: 75/55
3 sets: 30-35% of 1RM front squat.

Then..

8 Rounds For Time:
3 power Cleans 95/65 or 135/95
3 Bar Facing Burpees
6 Front Squats
6 Push Ups
9 S2OH
9 Air Squats
18min.
Choose a weight that you can do the front squats and S2OH unbroken each round. Must move quickly!!!