Dynamic movement prep
Group warm up
Strength
Back squats
5-5-5-5-3
65%-70%-75%-80%-85%
1 set to failure at tempo
42×1 failure should be between 8-12 reps if you get to 12 stop. Next week add weight.
Start between 50-60% of max back squat
Wod
Amrap 12 minutes
5 deadlifts 135/95
10 power snatch 135/95
15 wall balls 20/14
MADMOBI
Lat stretch
Shoulder bully
Trigger point pecs
Hamstring up n over