WOD

Back Squat

7 Sets @30X0
1st x 6 reps
2nd x 5 reps
3rd x 4 reps
4th x 3 reps
5th x 2 reps
6th x 1 rep
7th x 1 rep
Rest as needed b/t sets

+

Hang Power Clean

5 Sets x 3 TNG reps @ Moderate Weight
(Heavy enough to be challenged without compromising movement quality)
Once yoyu complete TNG reps immediately go into seated box jumps.

Seated Box Jump

5 Sets x 3 reps @ Tough but managable Height
Rest as needed after jumps.

+

4 Rounds for time:

400m Row
10 Lateral Burpees over the bar
12 Front Squats @ 135/95

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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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