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
