(Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: jog down and back, 10 push-ups, jog down and back, 5-10 pull-ups (banded if needed), jog down and back 10 air squats, 10 BB back squats…
SOD
Back Squats 1 x 10 (60-62%), 1 x 5 (72-75%), 1 x 10 (65-67%), 1 x 5 (77-82%), 1 x 10 (70%) (25 min)
WOD
For Time:
50 Pushups
40 AKBS (53/35)
30 Box Jumps (24/20)
20 Lateral Burpees over bar
10 Squat Snatch (95/65)(RX 50+ 75/60)
