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Wednesday, January 4

[one_half]
RXD
Front Squat
5-5-3-3-1-1
[/one_half]

[one_half_last]
Front Squat
5-5-5-5-5
[/one_half_last]


Strength Dayyyy! We want today to be focused around those heavy Front Squats and making sure we get good recovery between each set.

Scoring

Score all loads of each set of Front Squats.

WOD Goal

The focus is to get comfortable with being uncomfortable today. Heavy Front Squats are such a great challenge for people to maintain good posture and positions, and if you can’t, you will usually miss the lift. There is nowhere to hide with this lift.

Beyond RXD

PART 1

Power Clean
3-3-2-2-1-1

NOTE: Build across working sets up to a heavy single for the day. Feet splaying out too wide constitutes no rep. Clean, precise footwork is mandatory.

PART 2

For time:
10-15-20-15-10
Thruster (95/65)
Burpee box jump over (24″/20″)
Rest 1 min between sets

NOTE: Goal is to have intense efforts during each of the 5 sets. This will feel very similar to an Open style of workout. Practice going to the “pain cave.” Score is total time.

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