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Strength: FS / BS - 80% x 6, 90% x 3, 95% x 2 *Those of you that have been doing all the extra (all the squatting and extra Oly work) these past five weeks will do Back Squat today.
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DL - 70% x 4 , 80% x 4 x 2 sets
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WOD: Ping Pong EMOM - 12 Mins
Odd - 20 Russian Power Swings 106/70 Rx+, 70/53 Rx
Even- 5 Front Squats 135/95 Rx+, 95/65 Rx (no rack, first one can be a full clean)
*looking for perfect technique and proper, full range of motion
**Power swing simply means you're trying to pull it down and go faster
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Accessory: Single Arm KB Press - 3 x 8 Reps each arm