*superset sets of squat with HS work, ask coach for more instructions.
A) Back squat 5*5 weight from elements. B) Back Squat establish 5RM C) Front Squat establish 3RM D) Back Squat establish 2 RM. MetCon: 5RFT 100m Sprint 20 Jumping Lunges *Ask coach for scailing Options
S&A WOD: ME Pull Power clean 3-3-3-2-2-1 Stiff leg Deadlift (RDL) 4*6-8 Chin ups/supine ring rows 3*max reps Glute bridges 100 reps in any order