-Warm Up-

2 rounds 

10 Banded Glute bridges 

8 V-Ups 

6 up/down broad jumps 

Into 

2 rounds 

10 Kang Squats 

https://youtu.be/C6kQRA3pEws

8 strict press 

6 hang muscle snatch 

-Strength/Skill-

 

5x3 (2 seconds down)

Back Squat @70-80% of 1RM*


-Rest at Least 2:00 b/t Sets-


-WOD-

 

AMRAP 9


9 Overhead Squats 95/65

9 Bar Facing Burpees 


-COOL DOWN-


5:00 Slow Pedal on Bike