Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance: Back Squat
- 1×5 @70%, 1×3@75%, 1×1@80%
- 1×5@75%, 1×3@80%, 1×1@85%
- 1×5@80%, 1×3@85%, 1×1@90%
- ****90 second rest bewteen sets MAX
Fitness: Back Squat
- 9×3 Climbing
Part 2 – Conditioning: “WOD BRAIN”
Performance and Fitness: For time:
- 400m run
-then-
- 21-15-9
- American KB Swing 32/24
- Burpee
-then-
- 400m run
