06.01.18 Heavy back squat day

Warm Up2 easy rounds of:

200m run 2 TGU each side 10m quadruped crawl https://www.youtube.com/watch?v=dqENOPjvqYw 14 goblet curtsy squats

Primer: Primer: hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly

then..https://www.instagram.com/p/BihkPFqh5nP/?taken-by=marcusfilly (just the first two exercises on here)

Glute bridge V walk out x 6 reps

Shrimp squats x 12 reps ( 6 each side)

Test back squat heavy for today

warm up with

5 reps @ 50% 5 reps @60% 3 reps @70% 3 reps @75-80% 1 rep @ 85% 1 rep @ 90% 1 rep @ 95%-100% 1 rep today's heavy weight

WOD Jump into the Fire For Time cash in: 75 DUs

15-12-9 power cleans 135/95 115/75 95/65 lateral burpees over bar

cash out: 75 DUs