-Warm Up-
2 rounds
1 min row
10 kossack squats
5 lateral step ups
5 dumbell/plate press outs with a squat
1 min at the bottom of a back squat with 30% of their front squat weight
8 sciatic nerve floss
-Strength-
Back Squat
8 @ 65%
8 @ 70 %
6 @ 80%
6 @ 85 %
rest 2 minutes between sets
-WOD-
10 minute cap
1-10 Burpee Box Overs
10-1 Hang Snatch
