“SQUATIMUS PRIME”- use as warm up

2 Rounds for Quality
20 Banded Monster Walks
20 Side Tib Raises
10 Heels Elevated Squats
5 Tempo Back Squats: 55x1- use empty barbell

*tempo should be a 5 second eccentric descent, 5 second bottom of the squat hold, fast ascent, and a 1 second hold at the top.



Strength
Back squats
5 reps @ 70%
3 reps @ 80%
1  rep @ 85-90%
2 sets of 8 reps @ 70%



WOD
For Time: @swoleprogram
3-6-9-12-15
Push Press Rt Arm/Lt
Hang Clean/ Curl Rt/LT
Hang Snatch Rt/Lt
35/25  30/20

*Complete 3 push press on each arm, then same for hang clean and hang snatch…

Move to 6 reps for each, then 9, and continue until you compete 15 of every movement on both arms.

Try to not set the DB down‼️