Wednesday, 12/23

Warm Up

3 Rounds
10 Pause Squats
5 Squat to Bootstrappers
10 Single Leg Pause Hip Bridge (5/side)
5 Plank to Squat

Strength

Back Squat

Prep: (10 Minutes)
1×10 w/ bar, 4×5 reps building up

Work (15 minutes)
5-5-3-3-3 (work up through 5 rep sets, 3s at same weight)

Met Con

Prep: (3 Minutes)
1×5 Hang Squat Clean (light) +5 burpees
1×3 Hang Squat Clean (working weight) + 3 Burpees w/lateral hop

AMRAP 7 Minutes
1-3-5-7-9-11…etc
Burpees with lateral hop over the bar
Hang Squat Cleans (95/65)