-Warm up-


2 rounds

 

10 groiners

8 eccentric ankle dorsiflexion

10 kossack squats

8 Cuban presses

5 beat swings


Then 1 min posterior hip distraction



-Strength-


20 Rep Back Squat WK 3


Add 5-10# from last week


Take a few sets to warm up then complete 1 set of 20 reps



-WOD-


“Three wise men”



Three AMRAPs in 16 minutes


AMRAP in 4 minutes


5 Hang Squat Snatch (135/95 lb)

10 Bar-Facing Burpees


Rest 2 minutes


Then, AMRAP in 4 minutes


10 Power Cleans (135/95 lb)

20 Pull-Ups


Rest 2 minutes


Then, AMRAP in 4 minutes


15 Box Jump-Overs (24/20 inch

30 Wall Ball Shots (20/14 lbs)


Score is total reps