7.21.25 WOD

3x
15 Band Good morning
15 Band Glute bridge up
20 Jumping lunges

Then…

3rds
:15 row
5 Front squat
-Build each round.

Then..

Front Squat
Every 2:00 x 6 sets: (Max out week)

Set 1: 3 Front squats
Set 2: 2 Front squats
Set 3: 1 Front squats
Set 4: 1 Front squats
Set 5: 1 Front squats
Set 6: 1 Front squat

If you hit a PR last week, if you prefer not maxing out than use the reps to work up to 85% and focus on perfect position and speed out of the hole.

Then…

2 Rounds for time:

15 Hang power cleans 115/75
20 Pull-ups / Inverted row
1,000m row

*20 Min cap