STRENGTH/SKILL

4 sets, each exercise:

1. Sumo DL
8-10 reps @ 2020 tempo
*rest 30 sec btw sets

F: Holding DB/KB as needed for technique

P/S:load appropriately to stick with tempo
*Time under tension should be about 4 sec per rep and 32-40 sec per set*

2. Dragonfly/T2B Skill:
*rest 60 sec btw sets

F: 5 reps, knees tucked, slowly lower

P: 5 reps, 5 sec eccentric/lower 

S: 3-4 reps, 8-10 sec eccentric/lower

WOD

"Party of Five"

5 rounds for time

5 Power Clean
10 Burpee
30 Double Unders

F: 10 Russian KBS/Slam Ball + 10 No Push Up Burpee + 50 Single
Under

P: 115-135#/75-90# Power Clean

S: 165/110# Power Clean 

POST WOD STRENGTH

3 x 10 Zottman Curl
3 x 10 V-Up