WOD: Saturday 240907

Have a great weekend and squat heavy!

• Coaching Notes

Today, we are getting into a very challenging leg stamina workout that will challenge athletes ability to clean the barbell and get it into the right positions to maintain throughout all sets. We will start off with sets of Front Squats, move into a run, then come back in for sets on the Back Squat, go back out for a run and finish off with medball cleans. The challenge as a coach today will be to work through cleaning the barbell up and getting into the Back Rack position as well as making sure that athletes have an understanding of the Medball Clean in order to target a fluid 10-15 reps at a time to finish this workout with legs on fire!

metcon: "Squat Therapy"

For Time, Complete with a Partner

30 Front Squats

1000m Run

60 Back Squats

1000m Run

90 Medball Cleans

Barbell Load: 185/125lb, 84/57kg

Medball : 20/14lb, 9/6kg

Time Cap: 30:00

accessories:

5 Sets, For Quality:

10-15 GHD Sit-Ups

:30 seconds GHD Hip Extensions w/ Rotation