Warm Up

2 minutes Jump Rope

Dynamic Stretches

15 Squats w/hands held high overhead

15 Supermans

15 Push Ups

1 minute max Wall Ball

Skill Work

High Bar Back Squat: 1×20:  Add 5#’s from last week.  If last week was too easy, feel free to hedge the weight up a little.  If athlete missed last week, weight should start around 5RM minus 80#s.  5RM = 80-85% 1RM.  Otherwise, pick a weight that is going to be tough.

This is meant to be 1 unbroken set of 20.  Warm up to it then go to town.

WOD

21-15-9

Pull Ups

Push Press (95/65)

Run 400m after each set.