-Warm Up-

 

Dynamic Warm Up

 

Then

 

With a empty barbell

 

2x

 

5 back lunges each leg

7 good mornings + back Squat

5  back squats with a pause

 

 

-Strength- 

 

Back Squat

 

Start by working to a heavy single  (75-85%)

 

Go back down to 50-60% of your back Squat

 

Then 1 set

 

20 reps unbroken

 

NO GEAR

⁃belts

⁃Lifters

⁃Knee sleeves

 

 

-WOD-

 

AmRaP 7

 

Burpees

 

*both hands must touch a target 6 inches above your max reach