Warm Up:
Group Led Hip and Hamstring Mobility then
:30 on :10 off
Air Squats
Push Up to Down Dog
Overhead Squats
PVC Lunges with PVC Overhead (add a rotation with each step)
X2
Skill:
Back Squat for load:
#1: 5 reps @ 65%
#2: 5 reps @ 75%
#3: 5 + reps @ 85%
Adding #20 to 1RM, take 90% of that and Complete Work Above. (Yes another #10 Jump, FINAL PHASE!)
Example: 1RM=225, Phase 2=235, Current Phase 3=245#
245x.9 = 220#
220x.65 = 145 x 5 Reps
220x.75 = 165 x 5 Reps
220x.85 = 185 x 5+ Reps
WOD:
AMRAP 5:
15-12-9:
Overhead Squats (95/65)
Toes to Bar
Rest 5 Minutes
AMRAP 5:
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups