Friday 19 January 2018

Warm-up
3rnds
10 situps
30 second bridge plank
10 push ups
30 second shoulder taps
10 box jumps

Strength
5x3 back squat to tempo 3/1/X/1  (from starting position 3count down, 1count pause at bottom, explode, 1count pause at top)
@
55/65/75/65/55% 1RM

WOD
50-40-30-20-10
S2OH @ 50% of strict press max
Lateral bar jumps