-Warm Up-

11 minutes for quality

5 single are dumbell push press each side

10 Samson walking lunges

5 hip down push ups with 2 second pause at the top

5 wall squats

20 sec supinated hang

10 kossack squats


Back Squat


Staying between 65-67.5% across the board

2 second pause in the bottom of each rep

If failed to hit 65% last week .. make a 2.5% increase from last week


AmRaP 8

Ascending ladder by 2s

Clean and jerk

Wall Ball