Strength Development:

Back Squats

 

5 sets @ 2 minutes

 

3 Back Squats/set

Add weight each set

Stimulus:

·      Depth in Squat

·      Strong drive out

·     Breathing/bracing

 

WOD

 

18 Minute AMRAP

 

·    12 Box Jump Overs (RX 30”/24”)

·    9 Power Snatches (RX 50/35 Kg)

·    6 Ring Muscle-Ups OR 6 Ring Transitions OR 12 Toes-to-Rings

 

Stimulus:

·  Explosive power each rep.

·  Pacing each set

·  Short recovery