WU
30”/ 15” x9
-Machine
-Broad jumps
-Plate squat hold
STRENGTH
5x
-2 Pause back squat (3”pause at the bottom)
3x
-10 DB sumo-squat
-10 Hip thrust
-1’ Wall-sit hold
WOD
4x
-6 Squat cleans
-8 Bar facing burpees
-10 DB Overhead lunges
Directly into..
4x
-15 CAL
-12 Thruster
-9 Dual DB box step ups
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