-Warm Up-


2 rounds


10 boot straps

5 goblet squats

10 lateral step ups (5/5)

5 Barbell back squats

5 single arm Russian KB swings

(each side)



-Strength-


Back Squat


5 x 75%

3 x 85%

Shoot for new 1RM!


SUPERSET with;

15-20 Heavy Russian KB Swings. Maybe try the 88 or 106lb today for the guys and 70lb for the ladies. They should actually help you if you're doing them right. Get a good hip hinge and explode. Squeeze glutes at the top!


(Should get about 5-7 sets of squats in before you hit the actual 1RM, including the bar. Try and make 3-5 of those include the KB Swings.)

 

-WOD-


AmRaP 4 x 4 rounds


Rest 90 seconds between rounds


8 DB snatches (50/35)

6 box jumps  24/20

2 muscle ups (bar or ring)


Sub 6 pull-ups