In WODs

Warm-up & Mobility: 15 Minutes

StrengthSquat 5×2 – 2 sec pause with acceleration out of the hole 50-60%

(Note: this is for experienced lifters only –newer athletes should work squat form)

Conditioning: 10 min AMRAP of –

  • 21 KBS (1.5/1 pood)
  • 15 Box jumps (24/20″)
  • 9 Barbell thrusters (95/65#)

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