PRIMER:
3x
1 Minute Easy Row
5 Hang Squat Cleans
5 Push Press
5 Thrusters
MOBILITY:
Active Samson
Active Spiderman
STRENGTH:
Squats: Based off of 5RM Back Squat
Set 1:
8 BS @ 70%
5 FS @ 66%
Set 2:
8 BS @ 75%
5 FS @ 68%
Set 3:
8 BS @ 80%
5 FS @ 70%
WOD:
21-15-9
Front Squats @ 135/95
Burpee Box Jump Overs @ 24/20
Time Cap 10 Minutes
Dumbbell:
21-15-9 Double DB Front Squats
Burpees Over DB
Bulletproof Shoulders:
21-15-9 Goblet Squats
Top UP Burpee + Tuck Jump
Bodyweight:
21-15-9 Jumping Squats
Burpees