WOD – Fri, Jan 9

STRENGTH
Front Squat (Front Squat
3×5, across

GOALS + GUIDANCE: Start the first working set of 5 reps at slightly more weight than you did last time, then maintain the remaining 2 sets. Take at least 2-2:30 minutes or rest, to give your body ample time to recover.)

CONDITIONING
“Blank Space” (Time)

5 Rounds:
5 Hang Power Cleans
10 Front Squats
15 Burpees Over the Bar

MCx: 155/105
MAx: 115/75, regular burpees
MVx: 75/55, in+outs

GOALS + GUIDANCE: Use a moderately heavy weight for the hang clean and front squats. Keep both movements unbroken for as long as possible. Maintain a steady, consistent pace on the burpees over the bar (lateral). Target 10 minutes (12 min cap).