Squat Cycle Day

Warm Up-

Row 1K

Mobilize Hips

Dynamic Stretch and roll out for 10 minutes


SWOD-

Back Squats-

Warm up- 50% x 5, 70% x 5, and 80% x 5 of the HEAVIEST set of 5 from September 2nd

Working sets- 5 set of 5 reps @ 90% of the HEAVIEST set of 5 from September 2nd


Power Snatch + Hang Power Snatch- 7x2

Muscle Endurance:
Everyminute on the Minute for 10 Minutes:

2 Seated Box Jumps 30"/24"

* Start seated and explode up onto the box, Be as explosive as possible*


WOD-

9-7-5-3-1 for time:

Push Jerk 185/115
Burpee Pull Up