Main:
2 Rep Max Front Squat
Then 80% for Max reps
Assistance:
Depth Lunges( off of 4-6 inch): 4 x 5/5 - use heaviest weight
Single Leg Glute Bridge 4 x 10/10 - use light weight
Hypers 3 x 25 - use heavy weight
WOD:
4 min Amrap
5 Power Clean 155/115#
7 Pullups
9 Wall Balls 30#
rest 4 min
6 min Amrap
5 Power Clean 155/115#
7 Pullups
9 Wall Balls 30#
Rest 2 min
8 min Amrap
5 Power Clean 155/115#
7 Pullups
9 Wall Balls 30#
AOD
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