PRIMER:
For Quality:
AMRAP 6
10 cal row
10 squats heels on plate
20 straight legged sit ups
AMRAP 6
10 Kb strict press
10 pull ups or Kb swings
10 box jumps
MOBILITY:
Leg Swing + Ankle Rocks 2-3 sets
WOD: STRENGTH
All percentages based on 5RM Back Squat (both front and back squat barbells).
Set 1
8 Back Squats @ 69%
5 Front Squats @ 66%
Set 2
6 Back Squats @ 74%
5 Front Squats @ 68%
Set 3
4 Back Squats @ 79%
5 Front Squats @ 70%