A) 2 Sets
Reverse Samson Stretch Lunge w/rotation x4 ea. side
Ankle Mobility x20-30 sec ea. side
Squat x5 @32×1
*Perform samson stretch lunge in place
B) Front Squat
65% x5
75% x3
85% x2
90% x2
85% x3
80% x5
C) 5 Rounds For Time Of:
10 Hang Squat Clean (135/95)
10 Handstand Push-ups
*Repeat WOD
HIIT – “Quad Wod”
EMOM For 16 min do :
30 sec max effort air squat
rest 30 sec
30 sec max effort squat jumps
rest 30 sec
30 sec max effort lunges
rest 30 sec
30 sec max effort jumping lunges
rest 30 sec
