STRENGTH/SKILL

A. Back Squat Waves:

x4, 3, 2,

wave loaded - build [2nd wave heavier than 1st]

F: Back Squat; Sets of 8 across 20x1 [or can be 2KB Front Squat]

P/S: as rx: build

Notes:

Back Squat & Spotting Points of Performance Wave Loading - build up quickly;

4,3,2 will be moderate, 2nd set will be heavier [ex: 4 @75, 3@80, 2@85, 4@ 80, 3@ 85, 2@90]

WOD

B. "Go Time"

3 minutes, 2 minutes, 1 minute for max reps

3 min: DB Man Maker

2 min: 2DB Bear Crawl: 1 rep every 10'

1 min: Strict HSPU or Push Up

F: Light DB Manmaker + bodyweight bear crawl + 2DB Strict Press

P: As rx + Kipping /Strict Push Up or 2DB Strict Press

S: as rx + Strict HSPU