Strength

Back Squats
3 x 6 Across + 1 AMRAP set (no more than 5sec between reps on the AMRAP set)
Start at 65% of 1RM Back Squat
5-10lb increase each week

Follow each set with:
10 Snow Angels

WOD

6min AMRAP
20 Double Unders
5 Toes to Bar
5 Front Squats 135/95

Comp HW

5 Rounds for time
3 Slamball over the Shoulder 150/100
1 Legless Rope Climb

3 Rounds not for time
10 Hollow Rocks
10 Arch Rocks
5 Ring Muscle ups

Comment

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