Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Push Ups (Hand release on bottom)
Core Work: Sumo Deadlift 75% of 1 RM
5 x 50%, 5 x 55%, 3 x 60%, 2 x 65%, (4 x 9 x 75%)
WOD: (Single Arm each exercise)
10, 8, 6, 4, 2, 1
SDLHP
KB Swings
Thrusters
RidgeWOD: GOAT DAY
Strength Focus: Rack Squat and Explosion
Skill:
1. Pistols
2. Double Unders
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