Strength
Back Squat
2 warm up sets of 8-10 reps followed by
6×3 For speed. Add weight each set (small increments 15-20lbs for guys 5-10lbs for ladies. Keep all sets at or below 70# 1RM
WOD
21-15-9
Shoulder to Overhead 95/65
Toes to Bar
Hand Release Push-ups
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