WARM UP
Bergener (don't forget snatch balance...)
Deep Squat hold (get as low as possible, hold on to something if needed)
Deep Squat hold (get as low as possible, hold on to something if needed)
Bridge with Block Squeeze
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through
In-line Lunges
Push Ups
Down Dog
Pull Ups
Pass Through
Once finished start BUY IN and WOD Movement Specific
SKILL
Efficiency
BUY IN
Back Squat
4 sets x 8 reps
65-70% 1RM
WOD
12 min AMRAP
15 Wallballs 20/14
12 Sit Ups
9 Burpees
CASH OUT
Handstand hold 3 sets x MAX hold
MOBILITY
Quads
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