Warm Up:
2x
:30 on :10 off
Active Samson + Air Squat
Glute Bridges
Plate Hops
Air Squat
SL Glute Bridge
Plate Ground to Over Head
Skill:
Back Squats (add #20 to 1RM, take 90% of that and complete)
3@ 70%
3@ 80%
3+@ 90%
WOD:
3 Rounds For Time
50 Air Squats
10 Clean and Jerks (135/95)
*10 min cap
*Quick singles on Barbell or do you Hold on?