Warm up: 5mins of doubles(double practice)
Movement prep: Single leg glute bridge(3sec at top) 5/5, oh wall squat x 10, hip circles x 10/10: 3rnds
Strength: 1rm front squat
E2MOM x20mins
Set1: 65%. Set6:90%
Set2: 70%. Set7:95%
Set3: 75%. Set8:100%
Set4: 80%. Set9: 105%
Set5: 85%. Set10: 105%+
WOD
2mins Max effort wall balls
Straight into
21-18-15-12-9-6-3
kb swings
box jump(10min cap)
