Warm Up-
Banded Squat Holds- 3 sets of 2 minute holds
* Attach a band to a post, step in and put band around waste, step back untl tension is felt, drop into the bottom of a squat and hold for 2 minutes. Repeat 2 more times!
Mobilize Hips!!!
SWOD-
Back Squats:
Warm Up- 3x5 at 50%- 70% of your Heaviest set of 5 from September 2nd
Working sets- 5 sets of 5 reps @ 80% of your Heaviest set of 5 from September 2nd
1 Power Snatch + 1 Hang Power Snatch- 7x2 from low blocks
WOD-
AMRAP 7 minutes:
1 Rope Climb
2 Power Snatch 135/95
3 OHS 135/95
Conditioning-
2 mile run @80% effort
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