WOD

Hang Clean

Build to tough 2 rep

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Back Squat

3 reps every 1:30 mins x 9 sets
*Aim for 80%+ effort, We want good bar speed yet challenging enough to make the 9 sets tough.

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1 Set @ High Effort

3 min AMRAP
2 Bar facing burpees
3 Front Squats @ 95/65
4 Front Rack Alt Lunges @ 95/65
Rest 2 mins
3 min AMRAP
2 Bar Facing Burpees
3 Front Squats @ 115/75
4 Front Rack Alt Lunges @ 115/75
Rest 2 mins
3 min AMRAP
2 Bar facing burpees
3 Front Squats @ 135/95
4 Front Rack Alt Lunges @ 135/95

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Shoulders Elevated Single Leg Hip Bridge

3 Sets x 8-10 reps/side

 

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10720 117 Avenue,
Grande Prairie, AB T8V 7N7

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