Warm up: 300 m row, 10 pass thrus, 10 windmills; 2x 10 du's or attempts, 10 squats, 5 db press, 5 pull ups
Mobility: glutes/hips
Skill Focus: Back Squat
Warm up and build to working weight. . .
Back squat Levels 2 & 3
3 x 2 @ 90% of 1 rm
max reps strict pull ups 3 ways (pull ups, towel, ring)
3 sets (as a superset) rest 2-3 min btwn
Back squat Level 1
3-5 reps at a challenging weight
max reps pull ups (pull up, rope pull up, ring row) using bands, manual resis,
negatives, partials etc.)
WOD: EMOM for 10 min
Level 3
5 thrusters 155#/105#
15 du’s
Level 2
5 thrusters 135#/95#
15 du’s
Level 1
5 thrusters bb or db
10 du’s/attempts/hurdle jumps
