Warm Up
400m row, run or bike
then..

2 rounds of

single leg movements
https://www.instagram.com/p/BpYHZd7lxdZ/?taken-by=strengthcoachtherapy
6-8 reps each side for each exercise
1. Single leg deadlift + reverse lunge
2. Step up + reverse lunge
3. Lateral + curtsy lunge
And
6-8 reps of half kneeling bottom's up KB strict press


Mobility:
Squat mobility warm up: https://www.instagram.com/p/Bmjiu-xHGfG
Do each exercise for 5 reps
1. world's greatest stretch
2. hamstring rocker
3. pigeon + rotate
4. hip flexors
5. groiners
6. hamstring/hip flexor combo



Skill: back squats
4 reps @ 60%
3 reps @ 70%
3 reps @ 75%
3 reps @ 80%



WOD
120 DUs
10 snatch- power or squat 95/65
80 DUs
10 snatch- power or squat 115/75
40 DUs
10 snatch- power or squat 135/95