(Practice / Phosphogenic 1-10 sec bursts)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 BB back squats, 10 hanging reverse shrugs, and 5 BB thrusters…
SOD
Every 2:30, 3 Back Squats at 75-80% for 8 rounds (20 min)
Use rest time to add weight as needed and mobilize for WOD.
WOD
Complete as many rounds and reps as possible in 6 minutes of:
3 Thrusters (96/65)
5 Pull-Ups
7 Russian Kettlebell Swings (53/35)
