-Warm Up-


2 rounds


1 min row

10 groiners

6 goblet squats with 2 second pause

10 sciatic nerve floss

6 good mornings (empty barbell)

10 shoulder openers

 

-Strength-


Back Squat


3-3-3-3-3


*2 second pause in the bottom

  • ideally 68-72% of max
  • All worksets


-WOD-


For Time : 25 minute cap


In a team of 3


150 Calorie Row

150 Wall Ball

150 Hang Power  Snatch

150 T2B