Strenght

Back Squats
4 x 4 Across + 1 AMRAP set
Start at 70% of 1RM Back Squat
5-10lb increase each week

Follow each set with:
10 Snow Angels

WOD

8min AMRAP
30 Double Unders
8 Pull-ups
8 Alt Dumbbell Snatch 50/35

Comp HW

4 Rounds (NFT)
10 Strict Dips
10 Strict Pull-ups
40m Single Arm KB OH Walk (each arm)
10-15 Hollow Rocks

Scale or add weight as needed

Comment

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