Wednesday 11/23 WOD

Stallions:

1. E30M x 15 Minutes – Tough load across:**
   Sets 1, 2, & 3: Back Squat x 3 @ 30X2
   Sets 4 & 5: Back Squat x 2 @ 30X2
   
   
2. 1×3 Minute AMRAP:*
   27 Power Cleans (95/65)
   15 Box Jumps (24/20″)
   Max Rep Front Squats
   Rest 1 Minute
   +
   1×3 Minute AMRAP:
   21 Power Cleans (115/85)
   15 Box Jumps
   Max Rep Front Squats
   Rest 1 Minute
   +
   1×3 Minute AMRAP:
   15 Power Cleans (155/105)
   15 Box Jumps
   Max Rep Front Squats

*Post your total number of front squats to the whiteboard.

**Base rep ranges off of weeks 1 & 3. Work to add more reps this week. Tempo rx: Lower down slow for :3s, no pause in bottom, stand fast, pause for :2s at the top of each rep.

Colts:

1. E30M x 15 Minutes – Tough load across:**
   Sets 1, 2, & 3: Back Squat x 3 @ 30X2
   Sets 4 & 5: Back Squat x 2 @ 30X2
   
   
2. 1×3 Minute AMRAP:*
   27 Power Cleans (75/55)
   15 Box Jumps (24/20″)
   Max Rep Front Squats
   Rest 1 Minute
   +
   1×3 Minute AMRAP:
   21 Power Cleans (95/65)
   15 Box Jumps
   Max Rep Front Squats
   Rest 1 Minute
   +
   1×3 Minute AMRAP:
   15 Power Cleans (135/95)
   15 Box Jumps
   Max Rep Front Squats

Mustangs:

1. E30M x 15 Minutes – Light to moderate load across:**
   Sets 1, 2, & 3: Back Squat x 3 @ 30X2
   Sets 4 & 5: Back Squat x 2 @ 30X2
   
   
2. 1×3 Minute AMRAP:*
   27 Hang Power Cleans (55/35)
   15 Box Jumps (20/16″ or stacked plates)
   Max Rep Front Squats
   Rest 1 Minute
   +
   1×3 Minute AMRAP:
   21 Hang Power Cleans (65/45)
   15 Box Jumps
   Max Rep Front Squats
   Rest 1 Minute
   +
   1×3 Minute AMRAP:
   15 Hang Power Cleans (75/55)
   15 Box Jumps
   Max Rep Front Squats