-Warm Up-


2 rounds


8 boot straps

6 ankle eccentric dorsiflexion

5 single arm Russian kb swings

6 cat/ cow

5 scapular pull ups

5 back squats with empty barbell(add weight round 2)


-Strength-


Back Squat


10 sets of 2 reps @ 93%


Rest 1:30-2:00 minutes between sets


-WOD-


10 minute cap


12-10-8-6-4


Double KB hang snatch 50/35

https://youtu.be/1lusE5oVlyI

C2B pull-ups