dynamic movement prep
Group warm up
Squat program.
Week 6
3-3-3-3-3
85-85-85-90-90%
New tempo
1 set to failure at tempo
72×1 failure should be between 5-7 reps if you get to 7 stop. Next week add weight.
Start between 60-70% of max back squat
Rest. Then.
Wod
Burpee Barbell complex
20 burpees to a plate
3 Power snatch
3 oh squat
3 power cleans
3 power jerks
Rest
4 rounds for splits.
Score splits and weight
Mad mobi
Standing quad
Roll quad w bb/it band
Press ups
Thoracic extension on the wall