Warm Up
2 sets
250/200m row
10 Cossack squats
5 each side single leg hip bridges
100 feet waiter carry (50 each side)
5 barbell Kang squats



Primer
silver backs x 10 reps
banded ankle stretch x 30 seconds each side
banded side step out x 15 each side- mini band around the feet


Strength
Back Squat
5 reps @ 65%
3 reps @ 75%
2 reps @ 85%
1 rep @ 90% x 3 sets

WOD
"Speedy"
5 rounds for time
12 TTB or hanging knee raises
8 power snatch 95/65 75/55