Strength

Slow Back Squats
5 x 5 (Building)
Build to a heavy set of 5

Count 4 seconds on the way down for each rep.
Come up fast as soon as you hit depth.

WOD

3 Rounds
50 Double Unders
25 Wallballs 20/14
10 Front Squats 135/95

Comp HW

Every :45s for 15 sets - 1 Power Snatch 60-80%

3x10 GHD Hip Extension
3x5 Glute Ham Raise
3x30 Kneeling Band Crunches

Comment

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