-Warm Up-


2 rounds


10 Samson lunges

8 bootstraps

8 eccentric ankle dorsiflexion

5 elbow to instep plus rotation

5 back squats (off the rack)



-Strength-


Back Squat


10 sets of 3 reps all @ 80%


Rest 1:30-2:00 minutes between sets


-WOD-


AmRaP 8


8 ring dips

12 hang power snatch 95/65