-Warm Up-
2 rounds
10 Samson lunges
8 bootstraps
8 eccentric ankle dorsiflexion
5 elbow to instep plus rotation
5 back squats (off the rack)
-Strength-
Back Squat
10 sets of 3 reps all @ 80%
Rest 1:30-2:00 minutes between sets
-WOD-
AmRaP 8
8 ring dips
12 hang power snatch 95/65
