-Warm Up-

 

Dynamic Warm Up

 

With a empty barbell

 

2x

 

3 back rack lunges each leg

5 good mornings + back Squat

(Good morning - drop hips (full-squat) then stand up)

5 pause back squats (3-5 seconds)

 

-Strength-

 

 

Back Squat

 

20 rep adding 5-10# from last week

 

Work up to a heavy single 75-85%

 

Then in 1 set , 20 reps

 

*No Gear

 

 

-WOD-

 

For Time : 4 rounds

 

400m run

15 T2B

15 Hang cleans