Strength

A. Goblet Side Lunge - 3x5 *each leg (1 sec pause at bottom of Lunge

B. Back Squat - 1RM

Intent: A. Primer opening up hip mobility. B. 1 rep max Back Squat

Metcon

21-15-9

Deadlifts (225/135)

HSPU

9-15-21

Hang P. Cleans (135/95)

Ring Dips

Athlete must change his or her own weight on the bar

*20 min cap