10.28.24 WOD.

2 Rounds:
:20 Sec Row
5 Barbell Good Morning
4/4 Reverse Lunge steps with barbell
3 Pause Front Squats
10 sec dead hang from Rig

Then

Every 1:30 x 6 (week 1 of 6)

Odd Sets – 6/6 Deficit back rack lunges (25# for deficit)
Even Sets – 6 No Lockout Front Squats

Both at the same weight

Focus on staying upright during the lunges keeping a nice vertical shin and just barely touching your back knee to the ground, or hovering just above. The goal with the font squats is time under tension, never locking out knees or hips out at the top of each rep.

Then…

For Time:

9 Deadlifts
7 Hang power Cleans
5 Front Squats

30/25 Cal Row

9 Deadlifts
7 Hang power Cleans
5 Front Squats

20/15 Cal Row

9 Deadlifts
7 Hang power Cleans
5 Front Squats

10/7 Cal Row

9 Deadlifts
7 Hang Power Cleans
5 Front Squats

*14 Min Cap
Men:95/115/135
Women:65/75/95