Level 1 & 2
Strength
1) Pause Back Squat: 8 x 3 @55-65%, every 60s.
– Ensure each set is done explosively
– This % is of your athletes 1RM Back Squat.
WOD
“Open WOD 13.3”
12min AMRAP:
150 Wallballs (20, 14) (10′, 9′)
90 Double Unders
30 Ring Muscle-ups
Finisher
50 Banded Hip Flexor Pulls each
60 Russian Twists