WOD: Monday, August 8th, 2022

Warm-up: Group Dynamic

• Air Squat Tabata – 2 Minutes 
• :20s Bottom of Squat Hold – :10s of SLOW Air Squats
• Couch Stretch – 1 Minute per side 

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Strength: Back Squat (17 Minutes)

• Establish a heavy single 

*New Strength Cycle:

• Monday- Back Squat (1 RM)
• Wednesday- Snatch (1 RM)
• Friday- Push Press (1 RM) 

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Workout: Ladder x 18 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc… 

• DB Hang Clean and Jerks (50/35) *per side
• Box Jumps (24”/20”)
• Deadlifts (185/115) 

*Each round starts with a 100 Meter Run 

Workout Flow: 100 M Run 3,3,3 – 100 m run 6,6,6, 100 m run 9,9,9

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Cardio Option: Ladder x 18 Minutes 

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc… 

• DB Hang Clean and Jerks (50/35) *per side
• Box Jumps (24”/20”)
• Ab-Mat Sit Ups 

*Each round starts with a 100 Meter Run 

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Core: 4 Rounds 

• 10 Weighted Hanging Knee Raises (20/15) 
• :20s Unweighted Hanging Knee Raise Hold