10 Cal Bike - 10 Hip Circle Side Steps Left - 10 Hip Circle Side Steps Right - 10 Hip Circle Squats
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Strength: Overhead Squats 5 X 3
After warmup loads - Set #1 70%, Set #2 85%, Set #3 90% (Goal weight), Set #4 5 to 10 #'s more, Set #5 5 to 10 pounds more
*If you miss on set number four do a drop set at 75%
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Wod: Part A - 6 Minute AMRAP
9 hang power snatch 65/45 L1, 95/65 L2, 135/95 L3
10 Double Unders L1, 25 DU's L2, 35 DU's L3
Rest 2 Minutes
Part B - 6 Minute AMRAP
9 Overhead Squats - same loads
9 Box Jumps 20/14 L1, 24/20 L2, 30/24 L3
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Accessory: Rear Elevated Split Squats
3 X 8 Reps each side