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Strength:
Back Squat
*2-2-2-2-2-2
Build to 80-85% of 1RM by 6th set
*3 second pause on FIRST rep to focus on loading posterior chain, knee drive out, chest up, and elbow rotation.

Conditioning:
12min AMRAP
•Buy in:
50 Plyo Air Squats
Then:
10 Wall Ball AbMat 20/14
*10 Cleans 95/65
20 Wall Ball AbMat 20/14
*20 Cleans 115/85
30 Wall Ball AbMat 20/14
*30 Cleans 135/105
*Athletes load there own weights.
•Buy in is part of 12min AMRAP, after completing 30 cleans you unload bar and start ladder over.
– If you missed the 500m Row sprint this week redo it before you cool down.

CategoryWOD
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