-Warm Up-
11 minutes for quality
5 single are dumbell push press each side
10 Samson walking lunges
5 hip down push ups with 2 second pause at the top
5 wall squats
20 sec supinated hang
10 kossack squats
-Strength-
Back Squat
4-4-4-4
Staying between 65-67.5% across the board
2 second pause in the bottom of each rep
If failed to hit 65% last week .. make a 2.5% increase from last week
-WOD-
AmRaP 8
Ascending ladder by 2s
Clean and jerk
Wall Ball
