Strength / Skill
A. RIG Back Squat
4sets x 3reps (reps=1 pause + 1 dbl bounce + regular)
warm up to moderate heavy and perform all sets at that weight.
B: 5x1 ohs - start moderately heavy and build
WOD
21 ohs 95/65
9 hspu
15/12 bike
15 ohs
15/12 ski erg
15/12 bike
9 ohs
21 wb
15/12 bike
