Dynamic movement prep
Group warm up
50 n 50 Ghd
Squat program. Max day.
Warm up back squats
5-3-2-2-1
60%-70%-80%-90%
Then
Build to a Max use a spotter!
Wod
Practice double
Unders
5 minutes
3 rounds for time of
40 double unders
25 hang power clean 95/65
Mad mobi
Knee on the wall
Press ups
Pigeon
Thoracic ext on the wall