03.17.2021

Warm Up
https://youtu.be/Yo55p6k0oIA
squat flow - 4-6 reps of each movement for 2 rounds
1. 90/90 hip switches
2. straight leg swings/side
3. deep squat thoracic rotations
4. deep squat internal knee rotations
5. deep squat internal knee rotation to a sit back on the heel with a flat foot


Primer
empty bar

3sets
OHS x 5 reps

2 sets
front squat x 5 reps @ 2210

2 sets
1 1/4 front squats x 5 reps


Strength- Front squats
5 sets of 2 reps
set 1- 75%
set 2- 80%
sets 3-5 85-90%


WOD
"Smells Like Teen Spirit"
10 rounds for time
1 squat snatch 135/95 115/75 95/65
3 clean & jerk -same weight
15 DUs or 30 single unders
RX + 155/105