8.18.25 WOD.

2min row/bike

Then…

3 SuperSets: Move quick
10 Barbell hip thrust
20 Banded Heels Elevated Squats
—
Goal is to use a green band for the banded squats, and for them to be unbroken

Then…

Back Squat
Every 1:45 x 6 (week 1 of 3)

5 Back squats

Set 1: 65-67%
Set 2: 67-72%
Set 3: 72-75%
Set 4: 75-77%
Set 5: 77%

Set 6: 10 back squats @ 50% of your 1rm

This is week 1 !! Do not push past these percentages, even if you feel good. We will build on this format for the next 6 weeks.

Then…

8 Rounds For Time:

3 power Cleans 115/75
3 Burpees over bar

6 Front Squats
6 Push Ups

9 S2OH
9 Air Squats

18min cap!
Complete 3.6.9= 1 Rd
Choose a weight that you can do the front squats and S2OH unbroken each round