FRIDAY

Warm-up:

Dynamic warm-up (up/back – high kicks, etc.)

Shoulder activation (bands)

Squat Activation

Overhead Squats (dowel)

Fire hydrants

Strength Development:

Deadlift

5 sets @ 2 minutes

· 5 deadlift per set

· Build to a weight and maintain it across all 5 sets

WOD

8 Rounds For Time:

16 Minute CAP

· 6 Power Snatches (RX 50/35 kg)

· 4 Overhead Squats

· 30 Double-unders