WOD
Mobility
Bike 3 Minutes
Dynamic Warm-up
Banded Dynamic Warm-up (Passthroughs, etc..)
Primer
6e/side Hip Airplanes
15sec e/side Skater Squat Hold + 6 Alt Skater Squats
10e/side KB Windmill Press
Strength
Front Squat: 50/4, 60/3, 65/3, 70/2*3
Tempo: 22X1
(2sec descent, 2sec pause, up AFAP, 1sec pause)
Conditioning
AMRAP in 12 Minutes
2-4-6-8-etc…
Curtis P’s (95/65) | (115/85)
Burpee to 6″ Target | Burpee Pull-up
Curtis P = Power Clean + Lunge (each leg) + Push Press