-Warm Up-


2 rds


10 kossack squats

8 rocking adductor stretch

5 banded(sling shot) glute bridges

8 Goblet squats

10 median nerve floss


-Strength-


Front Squat


5 @ 70 %

5 @ 80 %

3 @ 85%

1 @ 90%

1 @ 90+%

1 @ 90+%


A chance to set a possible new 1RM



-WoD-


For time : 10 minute cap


50 sand bag cleans 150/100