• Plank leg slides x 15-20 ea.
• face pulls x 10
• Cossack squat x 10 ea.
• Single Leg Lateral Jumps x 3 – pause under control on each side

Strength:

3 Sets:

• Front Squat x 4-6

3 Sets:

• Back Squat x 4-6

Skill:

• 12 Walking Lunges
• 9 Box Jump
• 6 Pull Ups

• Mobility

2 Sets:

• Plank leg slides x 15-20 ea.
• face pulls x 10
• Cossack squat x 10 ea.
• Single Leg Lateral Jumps x 3 – pause under control on each side

Strength:

4 Sets:(Every 3:30 Minutes)

• Front Squat/Back Squat: 4X7/13 @ 65% (of max FS)

*Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

Skill:

• 12 Walking Lunges
• 9 Box Jump
• 6 Pull Ups

• Mobility

2 Sets:

• Plank leg slides x 15-20 ea.
• face pulls x 10
• Cossack squat x 10 ea.
• Single Leg Lateral Jumps x 3 – pause under control on each side

Strength:

A) 5 Sets: (Every 2 Minutes)

• 2 Power Snatch + 2 Snatch + 2 Snatch Balance @70-80%

Perform After WOD

B) In 6 Sets or less build todays:

• Heavy Back Squat

C) 10 Sets:

Back Squat X 10 @55% rest exactly 60sec between Sets if you fail to get 10 reps turn the remaining sets into an AMRAP

*If you successfully completed all 10 sets last week, add 3% to last weeks load.

Skill:

• 75 Thrusters 45/35
• 50 Pull Ups