WOD: Monday, June 19th, 2023

Warm-up: Group Dynamic 

• Plate Squat Tabata – 2 Minutes 
• :20s bottom of squat hold – :10s of plate squats
• Couch Stretch – 1 Minute per side

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Strength: Back Squat (17 Minutes) 

4 Sets x 5 Reps 

• Sets 1 and 2: 5 Reps each @ 70% of 1RM 
• Sets 3 and 4: 5 Reps each @ 75% of 1RM 

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Workout: For Time 

• 400 Meter Run 
• 21 Power Cleans (95/65)
• 21 Burpees over Bar 

-Then-

• 400 Meter Run 
• 15 Power Cleans (95/65)
• 15 Burpees over Bar 

-Then-

• 400 Meter Run 
• 9 Power Cleans (95/65)
• 9 Burpees over Bar 

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Cardio Option: For Time 

• 400 Meter Run 
• 42 Rage Balls (20/15)
• 21 Burpees 

-Then-

• 400 Meter Run 
• 30 Rage Balls (20/15)
• 15 Burpees 

-Then-

• 400 Meter Run 
• 18 Rage Balls (20/15)
• 9 Burpees 

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Core: 4 Rounds 

• 30 CrossBody Mountain Climbers 
• :30s Side Plank (per side)