Wednesday, April 5th 2023

WARM UP

2x

:30 Jump Rope

:30/:30 Side Plank (L/R)

MOVEMENT

8/8x Cossak squats

– squat therapy

On coaches cadence

5 Air Squats – pause quarter squat/parralel/bottom

5 Air Squats holding plate OH – same pauses

5 Air Squats – no plate arms OH

PRIMER

Hang SQ progression

5 hang position DL

5 Front SQ :03 pause in hole

5 Tall Cleans

5 Hang Cleans – pause in hang AND catching position

STRENGTH

EMOM x 10 – alternating

2 Hang Squat Clean

6-9 Strict Pull Ups

*build in weight across sets

METCON

For Time – Chipper

120 Double Unders

8 Wall Walks

40 Wall Balls

2:00 rest

40 Wall Balls

8 Wall Walks

120 Double Unders

14min CAP