WOD NOTES
Squat focused strength work followed by a 5 round conditioning piece.
Fitness
8 minutes of ankle/wrist mobility
Front Squats
Build up to a heavy 3
5 sets
5 push ups
10 elbows out ring rows
Performance
3 sets of 10 pistols
Front Squats
3-3-3-3-3
Goal is 85% on the last set of 3
5 sets
8 burpee box jumps
1 rope climb
Sport
Jerk w/2 sec pause in dip
3 x 1 @80%
3 x 1 @85%
3 x 1 @90%
Clean w/2 sec pause @knee
5 x 1 @85%
Front Squat w/pause @bottom
Work up to 1 RM
then..
4 x 2 @80% or today’s load
