WOD – Thu, Sep 18

STRENGTH
Front Squat (GOALS + GUIDANCE: Build to a 8.5/10 effort or 85% of your 1 rep max. Stay at the same weight across all five sets or four.)

CONDITIONING
“New Rules” (Time)

2-4-6-8-10-8-6-4-2

DB Snatch

Burpee Box Jump, 20″

MCx: 50/35

MAx: 35/20, burpee step up

MVx: 25/15, in+out step up

GOALS + GUIDANCE: Choose a dumbbell weight that allows you to stay unbroken every round. Find a smooth and efficient pace on the burpee box jumps (keep moving). The rep scheme peaks in the middle so pace early to avoid redlining too soon, then push hard on the way back down. Target 10 to 12 minutes.