Warm Up
3 Rounds
10 Pause Squats
10 Alt Samson Lunges
10 Band Good Mornings
10 Cossack Lunges
1 Min Single Leg Flexion/side
1 Min Squat Hold
Strength
Back Squat (35 min)
Prep: 1×5 w/bar, 3×5 working up
Work: 4×5 at same weight
Met Con Prep (10 Minutes)
2×2 Hang Squat Cleans+2 Front squats
3×2 Squat Cleans working up
Met Con (in teams of 3, follow the leader)
2 Rounds
40 Wall Balls
8 Squat Cleans (M:155/135/95, W:103/93/63)
20 OH Plate Lunges
