-Warm Up-
2 rounds
10 boot straps
5 goblet squats
10 lateral step ups (5/5)
5 Barbell back squats
5 single arm Russian KB swings
(each side)
-Strength-
Back Squat
5 x 75%
3 x 85%
Shoot for new 1RM!
SUPERSET with;
15-20 Heavy Russian KB Swings. Maybe try the 88 or 106lb today for the guys and 70lb for the ladies. They should actually help you if you’re doing them right. Get a good hip hinge and explode. Squeeze glutes at the top!
(Should get about 5-7 sets of squats in before you hit the actual 1RM, including the bar. Try and make 3-5 of those include the KB Swings.)
-WOD-
AmRaP 4 x 4 rounds
Rest 90 seconds between rounds
8 DB snatches (50/35)
6 box jumps 24/20
2 muscle ups (bar or ring)
Sub 6 pull-ups
