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Strength: FS / BS - 65% x 5, 70% x 5 x 3 sets*Those of you that have been doing all the extra (all the squatting and extra Oly work) these past eight weeks will do Back Squat today.
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DL - 60% x 5 x 4 sets
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WOD: 20 Min AMRAP
65 Ft Sled Sprint - 3 x 45s / 3 x 25s Rx+, 2 x 45s /2 x 25s Rx
30 Double Unders Rx+ / 90 Singles Rx (or 30 Penguins)
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Bonus/Accessory: Arched Back Good Mornings - 4 x 4 Reps *Do them RIGHT! Don't worry about the weight. These will help your mid back strength along with glutes and hams.