Mobility/Agility Drills - Then Air Squats, Lunging, Stiff Leg DLs
*Start DL with empty bar for several sets - stretch at bottom stand tall do NOT over extend - get positioning
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Strength: Deadlift - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR), ?
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WOD: 4 Min AMRAP
15/12 Calorie Row
15 Russian KB Swings 53/35 L1, 15 Power Snatch - 75/55 L2, 95/65 L3
10 Ring Rows L1, 10 Pull Ups L2, 15 C2B Pull Ups L3
10 Hang Knee Raise L1, 10 T2B L2, 15 T2B L3
Rest 2 Mins
Repeat - pick up exactly where you left off
Total Rounds and Reps = Score for both 4 Min AMRAPs
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Extra Credit: Back Extensions - 3 x 12-15 Reps
Reverse Hypers - 3 x 12-15 Reps