Warm Up
2:00 Cardio
3 rounds of:

10 banded monster walks each direction
10 walking lunges
10 yoga push ups https://vimeo.com/130766563
10 squat press out with a light plate- press the plate out and back at the bottom of the squat


Mobility: https://www.instagram.com/p/Bs0fgTJgGGe/

1. Wide stance rock on forearms x 12 reps
2. Split stance rock to tall split knee x 8 reps/side
3. Russian baby makers x 10 reps
4. Spiderman rocks x 8 reps/side

Skill: tempo back squats
5 sets of 2 reps with a concentric pause- do this pause to make sure your hips and torso come up from the bottom of your squat at the same rate. Use a 2 second pause about a 1/4 of the way up from the bottom of the squat. You will need to keep with weight fairly light for these. Only build load if you can maintain good form with the pause.

set 1- 55%
set 2- 57%
set 3- 60%
set 4- 62%
set 5- 64%


Barbell + TTB warm up
5 muscle cleans + 5 kip swings
4 hang power cleans + 4 knee raises
3 power cleans + 3 TTB


WOD- pace in the small sets is key on these types of wods. Picture how you would divide up reps in the 12s and 15s or higher sets. That's how you should start this wod.
12:00 AMRAP
3,6,9,12,15...keep adding 3 reps until time expires
bike cals
TTB- sub hanging knee raises
power cleans 135/95 115/75 95/65