-Warm Up-
Dynamic Warm Up
Then
With a empty barbell
2x
5 back lunges each leg
7 good mornings + back Squat
5 back squats with a pause
-Strength-
Back Squat
Start by working to a heavy single (75-85%)
Go back down to 50-60% of your back Squat
Then 1 set
20 reps unbroken
NO GEAR
⁃belts
⁃Lifters
⁃Knee sleeves
-WOD-
AmRaP 7
Burpees
*both hands must touch a target 6 inches above your max reach
