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Monday’s WOD: Back Squat Cluster, Goblet Squats, Deadlifts, Double Unders


Back Squat Cluster Sets: Build to a heavy 2.2.2 (10s) in 6 sets. Rest 3:00

Goal: Build to heavy 2.2.2 roughly 80-85% of 1RM Back Squat if known.


EMOM 12:
Minute 1: 10 Goblet Squats (70, 53)
Minute 2: 10 Deadlifts (255, 165)
Minute 3: 40 Double Unders
– Goal: UB for ALL rounds – loading should be challenging. We performed a couplet version of this (no DU’s) on 1/27.

Rx+:(275, 185) (50 Double Unders)

EMOM 12:
Minute 1: 30s Max Rep Squat Jumps
Minute 2: 30s Max Rep Burpee
Minute 3: 30s Max Double Unders
– Goal: Hard Effort for each interval, but sustainable. Record Total rep counts.


Single Arm Farmer Carry: AMRAP 5 – 90ft – moderate weight.

Cool Down After Class:

Active Straight Leg Raises x 20 reps each side.

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