WOD – Monday 10/3

Spend 2 minutes in Z1
Then, 2 rounds w/a barbell
5 good mornings
5 back squats
5 strict press w/stretch at the top
5 straight leg deadlifts
5 hang cleans
5 front squats

Front squat prep – quads, ankles and front rack

A1. Front squat – 3×5 AHAP
A2. T2B – 3 strict sets of 6 to 10
*having a partner hold your back is the best way to stay as strict as possible. Remember, that the hanging toe raises even to parallel are a great way to build your strength in this movement. Adding a pause at the top will make the movement even more difficult without requiring the you to increase your ROM.

“Concussion Protocol”
15 min AMRAP
100 DU’s
50 walking lunges
30 power snatches (95/65#)(75/55#)
A twisted version of Jackie. Snatches are from the ground and should be medium weight. You shouldn’t be thinking unbroken, but that would be badass.

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