Strength: Back Squat - 5 reps @40%, 5 reps @50%, 5 reps @60%, 5 reps @70% (deload)
WOD: Part A - 10 Rounds for time
7 Sumo Deadlift High Pulls - 95/65
7 Front Squats
7 Push Jerks
rest approx 10 Mins then:
Part B - 3 Rounds NFT *Only if you can get there early for class or if you have more than the standard hour, do you do this.
20 Back Extensions
20 Alternating Rear Lunge Steps W/ KB (single) in front rack - 53/35
Demo of the Rear Lunge Steps below showing double KB's. Remember, you'll be using a single KB though.