Strength

Squat clean
3-3-3-2-2-2-1-1-1

Increase weight incrementally.

MetCon

Partner wod:
12 min AMRAP

40 box jumps 24/20
30 lunges BW
20 ring dips

Partner holds weight overhead 45/25 plate. If plate touches the ground at any time each partner must do 50 plate to overhead. If the plate goes below the nose the partners must switch.

Mobility
Roll lowback/roll glutes/roll quads/ stretch glutes/squat therapy

total 15 min

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