Strength

FRONT SQUATS

3 x 4 @3-5% heavier than last week, every 90s.
– Goal: Max speed on each rep
– Take 3-4 sets to build to work weight

RDL

3 x 10-12. Rest 90s.
– perfect slow & controlled reps with a moderate load.
– 5-10# heavier than last week
– Take 3 sets to build to work weight

Metcon

4 RFT:
15 Power Snatch (75/55)
15 Bar Facing Burpees
– Goal: HARD effort.

TIME CAP = 9:00

Accessory

SINGLE LEG GLUTE HIP THRUST 

4 x 10-12 each. Rest 60s.