-Warm Up-
2 rounds
8 boot straps
6 ankle eccentric dorsiflexion
5 single arm Russian kb swings
6 cat/ cow
5 scapular pull ups
5 back squats with empty barbell(add weight round 2)
-Strength-
Back Squat
10 sets of 2 reps @ 93%
Rest 1:30-2:00 minutes between sets
-WOD-
10 minute cap
12-10-8-6-4
Double KB hang snatch 50/35
C2B pull-ups
