11.14.2022
Warm up
2 sets
Row or Bike 1:00, easy to hard pace
30 squats (10 narrow, 10 normal, 10 sumo)
10 behind the neck strict press
10 barbell Kang squats
Mobility
deep squat plate hold x 45-60 seconds
banded ankle stretch x 30 seconds each side
5 each side slow pause Cossack squats
Strength
back squats
"The Pressure Cooker"
AMRAP 10:00
perform back squat doubles @ 80%
WOD
"I'm Over It"
Every 2:30 x 4 sets
row 15/12 cals row or 11/8 cals
8 burpee box jump overs 24/20"
max power cleans in remaining time
rest 1:00
set 1- 95/65 75/55 65/45
set 2- 135/95 95/65 75/55
set 3- 155/105 135/95 95/65
set 4- 185/125 155/105 115/75