-Warm up-
2 rounds
10 groiners
8 eccentric ankle dorsiflexion
10 kossack squats
8 Cuban presses
5 beat swings
Then 1 min posterior hip distraction
-Strength-
20 Rep Back Squat WK 3
Add 5-10# from last week
Take a few sets to warm up then complete 1 set of 20 reps
-WOD-
“Three wise men”
Three AMRAPs in 16 minutes
AMRAP in 4 minutes
5 Hang Squat Snatch (135/95 lb)
10 Bar-Facing Burpees
Rest 2 minutes
Then, AMRAP in 4 minutes
10 Power Cleans (135/95 lb)
20 Pull-Ups
Rest 2 minutes
Then, AMRAP in 4 minutes
15 Box Jump-Overs (24/20 inch
30 Wall Ball Shots (20/14 lbs)
Score is total reps
