WOD
Warm-up
3 Minute on Bike
2 Sets
6 Full Squat Burpees
6 KB Windmill e/side
10 Strict Knees Raises
40′ Walking Knee Over Toe Lunges
(1) https://www.youtube.com/watch?v=hQqX2Ke0q8Y
Strength
Back Squats – Speed Squats
4 Sets of 6, building as able
Fast descent and ascent, but controlled on the turnaround at the bottom (don’t crash in the bottom position)
Rest 2-3 minutes between sets
Conditioning
EMOM for 16 Minutes (4 Rounds):
(1) 1 Power Clean + 3 Deadlifts + 5 Burpee Over Bar
(2) 15 Knees to Chest | T2B
(3) 5 Hang Power Cleans + 5 Box Jumps
(4) 12/10 Calorie Bike
Weight: (135/95) | (165/135)