-Warm Up-

2 rounds

1 min row

10 kossack squats

5 lateral step ups

5 dumbell/plate press outs with a squat

1 min at the bottom of a back squat with 30% of their front squat weight

8 sciatic nerve floss


-Strength-

Back Squat

8 @ 65%

8 @ 70 %

6 @ 80%

6 @ 85 %

rest 2 minutes between sets


-WOD-

10 minute cap

1-10 Burpee Box Overs

10-1 Hang Snatch