Warm Up
2:00 cardio choice
2 rounds
5 each side perfect stretch
10 Kang squats
10 banded PVC RDLs on rig



Primer
2 sets
A. Bulgarian split squats x 20, athlete picks load
B. back extensions (supermans) x 20
C. frog pumps x 30

Strength
Deadlift week 15

50%x5, 60%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+

WOD

"A Quickie"

AMRAP 7:00

10 thrusters  95/65   75/55

10 wall balls  20/14

10 hang power cleans  95/65   75/55

10 wall balls

10 hang power snatch  95/65   75/55

10 wall balls