Strength:
Back squat, heavy 5 reps with 5 sec pause on first rep
WOD:
100 x burpees for time. 3 x front squats 70/45 every minute.
14 minute time cap.
5:30pm Plus
Skill: Warm up movement for WOD
Barbell recycling, move efficiently, ground shoulder to overhead
Aim. max reps in 20 seconds working around 50/35kg
WOD: 3 x 10 min emom with 4 minutes rest in between
A)8-10 c&j 60/40 / 12 burpees
B)6-8 hang cleans 70/45 / 10 burpees over bar
C)3-4 squat cleans 80/50 / 8 bar facing burpee
